Vitamin D deficiency: How to increase your vitamin D levels

Vitamin D regulates the level of calcium in the blood. If the calcium concentration in the blood is too low, it can cause muscle cramps, furthermore the parathyroid glands will release an increased amount of parathyroid hormone, which stimulates the kidneys to activate vitamin D in the kidneys. The activated vitamin D raises the calcium level in the blood by drawing calcium out of the bones, increasing the absorption of calcium from the intestinal tract and retaining calcium from the kidneys. This is how vitamin D regulates the calcium concentration in the blood in cooperation with the thyroid hormone calcitonin, which inhibits the release of calcium from the bones.

Symptoms of low vitamin D

For adults the symptoms are osteomalcia. It’s a disease characterized by disturbance in the calcium and phosphorus metabolism. That means that the bones do not mineralize sufficiently due to reduced calcification of the body´s bone tissue. This can lead to

• Decreased bone strength and bone volume, which contributes to osteoporosis
• Tooth decay
• Muscle weakness
• Increased sensitivity to pain
• Fracture of the calcium-poor, which means you will have fragile bones
• Frequent illness

The role of vitamin D in disease prevention, is a popular area of research, and while I believe that Vitamin D plays a huge role in disease prevention, the answers about the benefits are not conclusive. With that said, observational studies have shown a strong connection with lower rates of certain diseases in populations that live in sunnier climates or have higher serum levels of vitamin D. However clinical trials that have given people vitamin D supplements to affect a particular disease are still inconclusive. This might be because of the different study designs, differences in the absorption rates of vitamin D in different population and different dosages given to participants.

How to increase your vitamin D levels

Vitamin D is produced in the skin by exposure to sunlight, but many people have insufficient levels of vitamin D, because they live in places where sunlight is limited in the winter, or because they have limited sun exposure due to being inside much of the time. People with darker skin also tend to have lower blood levels of vitamin D because melanin acts like a shade, reducing production of vitamin D.

While the sun is the main source of vitamin D, you can also get vitamin D through your diet. If you are looking to get vitamin D trough your diet, which I would highly recommend, it is found in fats (margarine, butter, and oils) and in fatty fish such as mackerel, salmon and halibut among others. In limited quantities you can also find it in meat, milk, eggs, and cheese. As vitamin D is fat-soluble it must be taken with meals that contain fat, for it to be absorbed by our body. That is also why it is recommended that you eat around 350 grams of fish every week, and that your face, forearms, and lower legs are exposed to the sunlight for 5-30 minutes several times a week during the summer.

During the winter months, it is recommended that you take vitamin D supplements. Special groups, for example infants and elderly, are recommended to take vitamin D supplements all year around, but since the number of food sources containing vitamin D is limited, the best way to get enough vitamin D for most people is to take a supplement. Vitamin D supplements are available in 2 forms, vitamin D2 and vitamin D3. Both are naturally occurring forms produced in the presence of the sun’s ultraviolet-B rays, but vitamin D2 is also produced in plants and fungi, while vitamin D3 is found in animals, including humans. At the end of the day, I think everyone should take daily vitamin D supplements, because vitamin D supplements helps your immune system and supports normal bones and muscles.