Vitamin D is a crucial nutrient that is essential for strong bones, muscles, and overall health. It is produced in the body when sunlight hits the skin, but it can also be obtained through certain foods and supplements.

Despite its importance, many people are deficient in this nutrient. In fact, it is estimated that up to 50% of the world’s population may not get enough vitamin D. Here are the groups that are most at risk for vitamin D deficiency.

1. People with Dark Skin

People with darker skin have more melanin, which can block the absorption of sunlight that is needed to produce vitamin D.

This means that people with darker skin may need more sun exposure to produce the same amount of vitamin D as lighter-skinned individuals. In fact, a study found that over 80% of people with dark skin in the US are deficient in vitamin D.

2. Older Adults

As we age, our skin becomes less efficient at producing vitamin D from sunlight. Additionally, older adults tend to spend less time outdoors and may not have a diet rich in vitamin D.

Studies have found that up to 50% of older adults may be deficient in this nutrient.

3. People with Limited Sun Exposure

People who spend most of their time indoors or who cover their skin for religious or cultural reasons may not get enough sunlight to produce adequate amounts of vitamin D.

This is especially true during the winter months when sunlight is scarce in many parts of the world. People who live in northern latitudes are also at a higher risk of deficiency, as the angle of the sun during the winter months is not strong enough to produce vitamin D from sunlight.

4. Those with Obesity and Excess Body Fat

Vitamin D is fat-soluble, which means it is stored in fat cells. This makes it more difficult for people with excess body fat and obesity to access and use vitamin D.

Additionally, obese individuals tend to have lower levels of vitamin D in their blood, likely due to sequestration of vitamin D in adipose tissue.

5. Breastfed Infants

Breast milk typically does not contain sufficient amounts of vitamin D. This means that exclusively breastfed infants may not get enough of this nutrient.

The American Academy of Pediatrics recommends that all breastfed infants receive a vitamin D supplement of 400 IU daily until they are weaned to a vitamin D-rich diet.

6. People with Gastrointestinal Disorders

Vitamin D is absorbed in the intestines, so people with gastrointestinal disorders such as Crohn’s disease, celiac disease, and inflammatory bowel disease may have difficulty absorbing this nutrient.

Additionally, people who have had weight loss surgery may have reduced absorption of vitamin D due to changes in the digestive system.

7. People with Chronic Kidney Disease

Kidneys play a role in converting vitamin D to its active form, so people with chronic kidney disease may have difficulty producing and using vitamin D. This can lead to deficiency if dietary intake or sun exposure is inadequate.

8. People with Liver Disease

The liver plays a role in converting vitamin D to its active form, so people with liver disease may have difficulty producing and using vitamin D. This can lead to deficiency if dietary intake or sun exposure is inadequate.

Additionally, people with a history of alcoholism or malnutrition may be at a higher risk of developing liver disease and subsequently vitamin D deficiency.

9. People with Certain Medications

Some medications can interfere with the body’s ability to produce or use vitamin D. These include certain cholesterol-lowering drugs, anticonvulsants, and glucocorticoids.

People who take these medications may need to be monitored for vitamin D levels and may need a supplement.

10. People with Limited Access to Nutritious Food or Supplements

Vitamin D is found in specific foods such as fatty fish, egg yolks, and some fortified foods. People who do not have access to these foods may not get enough of the nutrient.

Additionally, people who cannot afford supplements or do not have access to them may be at a higher risk of deficiency.

Conclusion

Vitamin D deficiency is a common problem that can have serious consequences for health. It is important to identify the groups that are most at risk and take steps to ensure adequate vitamin D intake through sunlight, diet, or supplements.

If you are concerned about your vitamin D levels, speak with your healthcare provider about testing and appropriate supplementation.