Fatigue, frequent illnesses, and bone fractures – these are just a few symptoms that may indicate a vitamin D deficiency.
A very low vitamin D level is widespread among people living in Estonia, even during the summer months. We provide a comprehensive overview of why vitamin D deficiency occurs, how to recognize it, and how to prevent vitamin D deficiency.
Who is at risk for vitamin D deficiency?
While it was previously thought that older people were most at risk for vitamin D deficiency, it is now confirmed that everyone living in Estonia is at risk for vitamin D deficiency, regardless of age or gender.
Pregnant women and breastfeeding mothers have a higher need for vitamin D.
Higher vitamin D reserves might be needed for people who engage in intense physical activity regularly to help the body cope better with exertion. Vitamin D helps improve athletic performance.
What are the signs of vitamin D deficiency?
The most common signs of vitamin D deficiency are as follows.
- Frequent illnesses with upper respiratory viral infections (including COVID-19).
- Fatigue, weakness, exhaustion.
- Sadness and depression.
- Muscle weakness.
- Bone and muscle pain.
- Bone fractures.
- Poor balance.
- High blood pressure.
What diseases can vitamin D deficiency cause in the body?
In the case of vitamin D deficiency, less important functions are initially turned off, followed later by important ones. Long-term vitamin D deficiency can cause various diseases.
- Osteomalacia, or softening of the bones.
- Osteoporosis, or thinning of the bones.
- Cancer.
- Cardiovascular diseases.
- Diabetes.
- Multiple sclerosis.
- Rheumatoid arthritis and other autoimmune diseases.
What is vitamin D?
Vitamin D, also known as cholecalciferol, is a fat-soluble vitamin with a wide range of effects. It is often called the sun vitamin because vitamin D is produced in the body through the skin under the influence of sunlight, specifically ultraviolet B (UVB) rays.
In fact, vitamin D is a hormone with many roles in the human body.
What factors affect vitamin D levels in the body?
Geographic location – Estonia is located in the northern hemisphere, at 59 degrees latitude, which is the main reason why the summer sun is insufficient as a source of vitamin D. Therefore, the reasons for the low vitamin D levels in Estonians are not hard to find.
Overweight – overweight and obese individuals experience vitamin D deficiency much more often than those with a normal weight. While they have large reserves, the body cannot access the fat stores. Therefore, overweight and obese people with a body mass index (BMI) over 30 need to take vitamin D in higher doses.
Age – as we age, the skin becomes less effective at synthesizing vitamin D, and deficiency can easily develop. Older people may tan in the sun but no longer get enough vitamin D from UVB rays. From the age of 70, the ability to produce vitamin D decreases by 75%.
Pregnancy – the need for vitamin D increases during pregnancy and breastfeeding.
Lifestyle – even after summer, vitamin D deficiency is quite common because people spend less time outdoors during midday hours. Many hobbies have also moved indoors, such as gyms.
Sun protection creams – dermatologists strongly recommend using sunscreen to prevent skin cancer. It is important to know that SPF 8 already reduces vitamin D synthesis in the skin by 92.5%. Thus, by using sunscreen, you protect yourself from both skin cancer and increased vitamin D levels.
Various diseases and medications – vitamin D absorption is more difficult for patients who have undergone gastric bypass surgery, as well as for those with small intestine diseases, such as celiac disease, inflammatory bowel diseases, and certain medications, such as cholesterol-lowering drugs.
Diet – a diet high in fiber can reduce vitamin D absorption, as can excessive coffee consumption – more than three cups a day. Vegetarians and those who overconsume alcohol also suffer from low vitamin D levels.
Dark skin tone – the more brown pigment, melanin, in the skin, the less capable the skin is at producing vitamin D under the influence of sunlight or UVB rays.
Iron deficiency – iron deficiency in the body reduces vitamin D absorption. Even with regular vitamin D intake, the levels may remain below the recommended norm.
What should vitamin D levels be?
A healthy vitamin D level in the blood is between 75–125 nmol/l year-round. It is important to maintain this level of vitamin D throughout the year.
Levels below 25 nmol/l are considered critically low and are referred to as a critical deficiency. At this level, the body shuts down several important systems, including bone metabolism and immune function.
Studies conducted at the University of Tartu confirmed that nearly 80% of Estonians suffer from vitamin D deficiency. Similar results were found at Estonia’s largest medical laboratory, SYNLAB – only 16 percent of those tested had optimal vitamin D levels.
Athletes are advised to maintain vitamin D levels of 100–125 nmol/l to ensure effective athletic performance.
How much vitamin D should be taken?
In Estonia, recommendations for vitamin D intake are provided based on age groups. The recommended prophylactic daily doses are as follows.
- Children under 1 year: 400 IU and a maximum of 1000 IU.
- Children 1–3 years: 600 IU and a maximum of 2500 IU.
- Children 4–8 years: 600 IU and a maximum of 3000 IU.
- From 9 years to 70 years: 600 IU and a maximum of 4000 IU.
The recommended daily doses during pregnancy and breastfeeding are similar to those for adults.
How to treat vitamin D deficiency?
Nature has designed the human body so that vitamin D reserves are not stored for long periods. Vitamin D levels can drop by up to half in just 30 days. Popular winter trips to warmer regions among Estonians cannot treat vitamin D deficiency.
The simplest treatment is prevention, and therefore people living in Estonia must take vitamin D year-round, even in summer. To treat vitamin D deficiency, a vitamin D supplement must be used.
How quickly does vitamin D work?
Vitamin D starts working within a few days. Persistent vitamin D levels in the blood are achieved only after 4 months.
A blood test is the only sure way to assess whether the chosen vitamin D dose was sufficient. If the selected dose did not reach a healthy vitamin D level (75–125 nmol/l), the dose should be increased. It is definitely worth consulting your doctor.
Which vitamin D to choose?
There is a wide selection of vitamin D on pharmacy shelves, and making the right decision can be difficult. Vitamin D supplements are available in tablet, drop, and capsule forms. Vitamin D is a fat-soluble vitamin. Therefore, the best absorption is ensured by vitamin D in oil form.
If you have a normal weight, a minimum dose of 2500 IU of vitamin D is suitable for you. If you are overweight or obese, a daily dose of 4000 IU of vitamin D is appropriate. Only a blood test can determine whether the chosen dose of vitamin D is suitable or not.
Vitamin D helps you move through life healthy and happy!
