A vitamin D deficiency can have different consequences. But an overdose can also be dangerous and cause symptoms such as diarrhea and abdominal pain, but also trigger severe organ damage. How do you recognize a vitamin D deficiency or overdose and how can you prevent it? What to do if there is already a vitamin D deficiency? You can read about that here!
Vitamin D deficiency: symptoms and consequences
According to recent studies, the vitamin D level is too low in at least half of all Germans. How a deficiency is defined is controversially discussed. In most cases, values of at least 20 to 30 nanograms of vitamin D per milliliter of blood are considered normal; if values are permanently below this level, vitamin D deficiency is assumed. If there is a vitamin D deficiency, not enough calcium can be stored in the bones. As a result, the bones become soft and pliable. In adults, this clinical picture of bone softening is called osteomalacia. Possible symptoms include deformities in the bones of the pelvis and chest, sudden bone fractures and bone pain, muscle weakness, and a decrease in strength. Children may also have deformities in the skull, spine, and legs (bow legs). This is called rickets. In addition to childhood, an adequate supply of vitamin D is especially important in old age to prevent osteoporosis. Typical signs of this so-called bone loss are frequent bone fractures due to porous bones. In addition, a vitamin D deficiency also makes the body more susceptible to infections. It is also suspected that a vitamin D deficiency could increase the risk of developing certain diseases: These include, for example, cancer, autoimmune diseases, and cardiovascular problems. In addition, an undersupply of vitamin D could result in disorders of heart or muscle function.
Causes of vitamin D deficiency
Probably the most common cause of vitamin D deficiency represents too little sunlight. Nowadays, many people spend little time outdoors. Particularly affected are older people who rarely go out into the fresh air and thus can form less vitamin D with the help of sunlight. In addition, vitamin formation in the skin is less efficient than in younger people. In addition, sun creams with a high sun protection factor are often used for fear of skin cancer in sunshine. However, even a sunscreen with a sun protection factor of eight reduces vitamin D production by about 95 percent. Therefore, before applying sunscreen to the skin, it is best to spend a few minutes outdoors without sunscreen. However, in the case of very strong sun exposure, one should always use a sunscreen. The amounts of vitamin D supplied with food are usually too low to compensate for a vitamin D deficiency caused by a lack of sunlight. However, special vitamin D supplements are an alternative. Other possible causes of vitamin D deficiency include certain diseases such as chronic kidney, gastrointestinal, or liver disease, as well as some medications that can impair vitamin D metabolism (for example, antiepileptic drugs).
Correct vitamin D deficiency: here’s how!
Vitamin D deficiency can be corrected either by taking vitamin D artificially through supplements or by spending more time outdoors. This is because the body forms 80 to 90 percent of our vitamin D needs itself under the influence of sunlight. Foods containing vitamin D, on the other hand, contribute only about 10 to 20 percent to our vitamin D supply. Especially in winter, when the sun shines only rarely and not very intensively, it is usually not possible to compensate for a vitamin D deficiency in a natural way. So an extended winter walk now and then is not enough to prevent a vitamin D deficiency.
Sunbathing prevents vitamin D deficiency
In winter, we live primarily from the vitamin D stores built up in our fatty tissues. Between October and March, these stores decrease by almost half. Particularly in people who already have low blood levels of vitamin D before the onset of winter, vitamin D deficiency can then occur during the dark season. Therefore, it is important to spend plenty of time outdoors during the summer months to build up a vitamin D supply. It is recommended to spend time outdoors in the sunshine two to three times a week for about twelve minutes.When doing so, the hands, face and parts of the arms and legs should be uncovered and not protected by sunscreen.
Solarium against vitamin D deficiency?
Some people believe they can correct a vitamin D deficiency by visiting a solarium. But a visit to the solarium is highly controversial among scientists. This is because many solariums only use UVA light for irradiation, while UVB light is needed for the formation of vitamin D. In addition, regular visits to the solarium significantly increases the risk of cancer.
Dietary supplements with vitamin D
If vitamin D deficiency is combated by taking vitamin D supplements, a doctor should first determine the vitamin D content in the blood. Then, the exact dose needed can be determined. This procedure is particularly important because taking vitamin D supplements – in contrast to vitamin D formation through sunlight – can lead to vitamin D overdose. For this reason, experts strongly advise against taking vitamin D supplements on one’s own. Particular caution is recommended when taking cardiac glycosides, as this can lead to interactions and a dangerous change in calcium levels.
Vitamin D overdose
Values greater than 50 nanograms of vitamin D per milliliter of blood are considered to be an overdose of vitamin D. The risk for vitamin D overdose by natural means is relatively low. Probably only the 20-fold increased intake of vitamin D has negative effects on our body. As a rule, reaching such a dose can only be achieved through the improper use of dietary supplements. Permanent excessive vitamin D intake can lead to increased calcium absorption in the intestine and increased release of calcium from the bones. The result is hypercalcemia. This means an increased level of calcium in the blood, which can bring various health complaints. Possible symptoms include:
- Urinary urgency
- Thirst
- Loss of appetite
- Vomiting, abdominal pain and diarrhea
- Muscle weakness
- Headache
Diseases of the digestive tract, cardiac rhythm disorders, unconsciousness or depression can also be a consequence of an overdose of vitamin D. In the long term, an overdose can also lead to calcification of the internal organs. This can cause serious damage, especially to the kidneys, such as kidney stones, renal calcification and even kidney failure. Even a fatal course of poisoning is possible. For this reason, the German Federal Institute for Risk Assessment (BfR) recommends a maximum amount of 20 micrograms or 800 i. E. (international units) daily. Even an amount of 1,000 i. E. a day is generally considered safe. Vitamin D preparations with a higher dosage are considered medicinal products and should only be taken under medical supervision. Here, the maximum limit is 100 micrograms (4,000 i. E.) of vitamin D per day. 10 foods with vitamin power
