Vitamin D is a fat soluble vitamin which is created by sun
exposure. If you wear sunscreen constantly, are homebound, wear a
hijab or long robes for religious reasons, or live in northern
latitudes such as Illinois, you may be at risk for vitamin D
deficiency. Besides being created in our bodies from the sun,
vitamin D also occurs naturally in a few foods such as fish, fish
liver oils, egg yolks and some cheeses. Therefore, if you are a
vegetarian or suffer from milk allergies, you also might be at risk
for vitamin D deficiency.
So what's the big deal? Well, vitamin D helps the body use
calcium from the diet; therefore, it's essential for strong bones.
A deficiency has been associated with rickets, a disease causing
skeletal deformities. However, new research has found vitamin D
also protects against a host of other health problems.
Are You at Risk?
Symptoms of a deficiency could mean bone pain and muscle
weakness, but for many the symptoms may be so subtle you don't
really notice until it's severe. A deficiency could lead to an
increased risk of death from cardiovascular disease, cognitive
impairment in older adults, severe asthma in children and even
cancer.
You could also be at risk if you have dark skin. This is due to
the pigment melanin in dark skin that reduces the skin's ability to
make vitamin D in response to sun exposure. Certain medical
problems such as Crohn's disease, cystic fibrosis and celiac
disease can affect the intestine's ability to absorb vitamin D from
food or supplements placing you at risk. Obesity is another risk
factor because vitamin D is extracted from the blood by fat cells,
changing its release into the circulation. In addition, as we age
our kidneys are less able to convert vitamin D to its active form,
sometimes creating a deficiency.
Research has also indicated that vitamin D could help prevent
and treat different conditions, including type 1 and type 2
diabetes, hypertension, glucose intolerance and multiple sclerosis.
A simple blood test from your doctor specifically measuring the
levels of vitamin D in your blood, called the 25-hydroxy vitamin D
test, could indicate if you are deficient or not.
Treatment
Treatment is relatively easy. It involves getting more vitamin D
-- plain and simple. This can be done through diet (eating more
fish), taking a supplement or exposing your arms or legs to just 15
minutes a day to the sunlight (with no sunscreen).
The Institute of Medicine now recommends a daily amount of 600
international units (IU) for those 1-70 years old and 800 IU for
those 70+ to optimize bone health. Talk to your doctor about
testing and treatment if you think you may be at risk for vitamin D
deficiency.
Carrie Robertson
Research & Community Education
Chicago Skilled Nursing
Chicago Senior
Living