Vitamin D is a fat-soluble vitamin that requires UVB radiation from the sun for cutaneous production. Sunlight is the main source of vitamin D, providing the body with up to 90% of its vitamin D, while other sources such as diet provide only 10% of the body’s needs. Having optimal vitamin D levels is highly beneficial for overall wellbeing.
In addition, vitamin D has an essential role in supporting bone health and reducing bone loss and fractures. Vitamin D makes our bodies better at absorbing other nutrients, namely calcium and phosphorus, both important for bone health. Vitamin D also helps to restore and maintain the calcium in our bones, where 99% of it resides. Without sufficient vitamin D, bones can become weak and fragile. Moreover, studies found that those with adequate vitamin D levels had fewer airway allergies and infections and improved lung function and glucocorticoid response.
Vitamin D deficiency is a growing issue around the globe and studies show that vitamin D deficiency is highest in the Middle East North Africa region. The sun is the primary source of vitamin D but people in the Middle East, typically avoid sun exposure due to the almost year-round high temperatures.
Most people with vitamin D deficiency don’t notice any symptoms. Others may notice vague symptoms that may be signs of any number of conditions. Those who are vitamin D deficient tend to experience tiredness, low mood, chronic fatigue, bone pain, back pain, and have an increased risk of generalized anxiety disorder.
Other possible symptoms include:
Although vitamin D deficiency can occur in anyone and across all age groups, there are some people within the population who are at an increased risk of deficiency. These include:
The best way to prevent vitamin D deficiency is to ensure you’re getting enough vitamin D in your diet and/or through sun exposure. But be careful about being in the sun for too long without sunscreen. Excessive sun exposure puts you at an increased risk for skin cancer.
It is advised to soak up as much sunshine as is necessary on a daily basis. This means on average about 30 minutes, in the sun per day. For those with lighter skin that burns more easily, 15 minutes should suffice.
In addition, not wearing sunscreen and ensuring up to 40% of your skin is exposed to the sunlight will increase the amount of Vitamin D your skin can absorb.
There are also few foods which can be included in diet that naturally have some vitamin D, including:
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