Vitamin D, also known as the “sunshine vitamin,” is a nutrient that is essential to human health. It helps the body absorb calcium, which is necessary for strong bones and teeth.

In addition to its bone-building properties, Vitamin D also plays an important role in boosting the immune system and preventing chronic diseases such as cancer, heart disease, and diabetes.

How Is Vitamin D Produced in the Body?

The primary source of Vitamin D is the sun. When our skin is exposed to ultraviolet B (UVB) radiation from the sun, it triggers the production of Vitamin D in our body.

However, the body’s ability to produce Vitamin D from the sun can be affected by a variety of factors, including:.

Factors that Can Affect Vitamin D Production

The time of day: The body produces Vitamin D most efficiently when the sun is directly overhead, between 10 am and 3 pm.
Season: In the winter, when the sun is lower in the sky, the body’s ability to produce Vitamin D is reduced.
Skin color: People with darker skin produce less Vitamin D from sun exposure than people with lighter skin.
Latitude: People who live in northern regions, where the sun is lower in the sky for much of the year, have a harder time producing Vitamin D.
Age: As we age, our skin becomes less efficient at producing Vitamin D from sun exposure.
Sunscreen: The use of sunscreen reduces the amount of UVB radiation that can penetrate the skin, and therefore reduces Vitamin D production.

Who Is at Risk for Vitamin D Deficiency?

Despite the fact that the body can produce Vitamin D from sun exposure, many people are still at risk for Vitamin D deficiency.

According to the National Institutes of Health (NIH), as many as 25% of American adults are at risk for Vitamin D deficiency, and this number increases to 50% among African Americans and Hispanics. Some of the factors that can increase the risk of Vitamin D deficiency include:.

Living in northern latitudes
Being elderly
Being overweight or obese
Having darker skin
Spending less time outdoors
Having a diet low in Vitamin D-rich foods such as fatty fish and fortified dairy products
Having a medical condition that affects Vitamin D absorption, such as celiac disease or inflammatory bowel disease
Taking certain medications, including anticonvulsants and some cholesterol-lowering drugs

What Are the Symptoms of Vitamin D Deficiency?

Vitamin D deficiency can cause a variety of symptoms, including:.

Fatigue
Muscle weakness
Bone pain
Depression
Impaired wound healing
Hair loss
Inadequate tooth enamel

In severe cases, Vitamin D deficiency can lead to rickets in children and osteomalacia in adults, which are conditions in which the bones become soft and weak, leading to deformities and fractures.

How Is Vitamin D Deficiency Diagnosed?

Vitamin D deficiency is diagnosed through a blood test that measures the level of 25-hydroxyvitamin D in the blood. The normal range for 25-hydroxyvitamin D is 30-100 ng/mL.

How Is Vitamin D Deficiency Treated?

The treatment for Vitamin D deficiency will depend on the severity of the deficiency. In mild cases, increasing sun exposure and consuming more Vitamin D-rich foods may be sufficient. In more severe cases, Vitamin D supplements may be necessary.

The recommended daily allowance (RDA) for Vitamin D is 600 IU for adults up to the age of 70, and 800 IU for adults over the age of 70.

However, many experts believe that these recommendations are too low and that most people need more Vitamin D than this.

Conclusion

Vitamin D deficiency is a common problem that affects a significant portion of the population. While the body can produce Vitamin D from sun exposure, many people are still at risk for deficiency due to a variety of factors.

If you are at risk for Vitamin D deficiency, talk to your healthcare provider about getting tested and taking steps to ensure that you are getting enough Vitamin D.