Vitamin B12 deficiency:

Vitamin B12 deficiency: Warning signs of extremely low Vit. B12 levels which can affect your health

TIMESOFINDIA.COM 

Last updated on -Oct 25, 2021, 14:43 IST

01/8 - Are you suffering from a Vitamin B12 deficiency? Look for these signs and symptoms

Vitamin B12 is an extremely vital nutrient which regulates body function, from the brain to the bones. However, it's one vitamin which can be easily missed out on. Statistics also suggest that Vitamin B12 is one of the most common forms of deficiencies across the world, with over 15% people deficient in Vitamin B12 levels, and a whopping 40% + borderline.

Also read: 4 vegetarian foods rich in Vitamin B12 to add to your diet

02/8 - What role does Vitamin B12 play ?

Vitamin B12 is a core nutrient which supports the body's base level function, keeping the blood and nerve cells healthy and facilitating the production of DNA. Now, since our bodies don't naturally produce Vitamin B12, it's only possible to get it through certain foods, some of which are found in animal produce and seafood.

Also read: Vitamin B12 deficiency signs which mimic dementia

Thus, since it's not naturally produced, it can become fairly easy for an individual , especially someone with a deficient diet to miss out on optimum Vitamin B12 levels, and incredibly easy for the deficiency to creep in. The benefits of this essential vitamin can be easily overlooked, until the levels get too low and be missed out in routine blood work as well. When Vitamin B12 levels get deficient, the body's vital functioning can go for a toss, and over time, it can show up in some ways.

03/8 - People who are at the most risk for a Vitamin B12 deficiency

With Vitamin B12, the best way to take in ample amounts is through natural sources like seafood, eggs, poultry and some forms of dairy, and had frequently (since the body doesn't store Vitamin B12 for longer times). Thus, while few plant-based sources, veggies, fruits and legumes have Vitamin B12, vegetarians and vegans can be at a higher risk than non-vegetarians of developing this deficiency.

Another easy factor for the deficiency to creep in can be gut trouble. Chronic inflammation in the gut, and other digestive troubles, which are seemingly more common in women than men can limit the absorption of the powerful nutrient, and give rise to issues. Apart from this, it is also said that elderly population, diabetics using metformin, surgical complications or depending on long-use antacids can also be at risk for flare-ups and chronic symptoms.

What's also confusing about the signs of a Vitamin B12 deficiency is that the early signs and symptoms can be very common with routine signs of stress, or low energy. The symptoms of a rising deficiency can also take a turn for the worse, become concerning and severe in less than six months after they stem up, if not treated. Thus, while it's very important to be have a nutrient-rich diet, it's also essential to notice the early warning signs of a deficiency, and take action accordingly:

04/8 - Changes in the texture of the tongue

Looking for one of the most telltale signs of low Vitamin B12 levels? Take a look at how your tongue feels. If you are deficient in Vitamin B12 levels, you could lose out on papillae, which are the tiny taste bud bumps present on the surface of the tongue. If this happens, you are bound to experience a sore tongue, experience a change in your sense of taste or feel different telling tastes apart (spices may not feel spicy enough).

With an acute deficiency, the tongue can also feel swollen, inflamed. Experiencing other oral symptoms, such as mouth ulcers, prickly sensations or burning feelings in the mouth could also occur.

05/8 - Feeling prickly, pins and needles-like sensations

One important function Vitamin B12 plays is controlling nerve function and facilitating production of RBCs. When you lack Vitamin B12 levels, you could experience a deterioration in the nerve cells, and be prone to nervous issues. As a result, a common symptom which could be experienced is a pins-and-needles-like painful sensation in the hands, legs and extremities of the body. The important nerves spreading out in the spinal cord can also go for a toss, and you may experience dizziness, wobbly, fatigue-like sensations more frequently, since the body's sense of balance and coordination is at risk.

06/8 - Trouble remembering things and unusual memory loss

A symptom of rising Vitamin B12 deficiency, which can be easily confused with mental ailments is patchy memory and forgetfulness. Since Vitamin B12 levels control nerve function, a deficiency could directly cause problems to brain health and functioning. Any damage or problems in the nerves present in the brain could cause problems like memory loss, confusion, disorientation or make it difficult for an individual to remember things well. It is also said that for people who have a severe deficiency, the symptoms could mimic dementia symptoms in cases and cause panic.

07/8 - Feeling incredibly anxious, experience low mood problems

A lot of things can mess with our mental health and how we feel, on an everyday basis, but one of the most common factors could be a Vitamin B12 deficiency. Extremely low levels of Vitamin B12 levels can disturb mental balance, stem mood irritability, or eventually lead to depression or anxiety. It is said that Vitamin B12 levels regulate the production of important neurotransmitter chemicals in the brain such as dopamine and serotonin. Thus, if you experience stress without related causes, it's best to get yourself checked.

08/8 - Elevated heart rate and breathing difficulties

If you are experiencing a deficiency, you might experience problems with your heart rate. When there is a deficiency, the heart has a harder time working, and has to beat faster to make up for the lost RBC levels. This response is the body’s way of trying to ensure that enough oxygen circulates through all of the body’s systems and reaches all the organs. As a result, you'll also be at the risk of experiencing breathing difficulties.

Important Information About Vitamin D

Important Information About Vitamin D

Vitamin D prevents osteoporosis, depression, prostate cancer, breast cancer,and even effects diabetes and obesity. 

Vitamin D is perhaps the single most underrated nutrient in the world of nutrition. That's probably because it's free: your body makes it when sunlight touches your skin. 

Fifteen facts that are important to know about vitamin D and sunlight exposure:

1. Vitamin D is produced by your skin in response to exposure to ultraviolet radiation from natural sunlight. 

2. The healing rays of natural sunlight (that generate vitamin D in your skin) cannot penetrate glass. So you don't generate vitamin D when sitting in your car or home. 

3. It is nearly impossible to get adequate amounts of vitamin D from your diet. Sunlight exposure is the only reliable way to generate vitamin D in your own body. 

4. A person would have to drink ten tall glasses of vitamin D fortified milk each day just to get minimum levels of vitamin D into their diet. 

5. The further you live from the equator, the longer exposure you need to the sun in order to generate vitamin D. Canada, the UK and most U.S. States are far from the equator. 

6. People with dark skin pigmentation may need 20 - 30 times as much exposure to sunlight as fair-skinned people to generate the same amount of vitamin D. That's why prostate cancer is epidemic among black men - it's a simple, but widespread, sunlight deficiency. 

7. Sufficient levels of vitamin D are crucial for calcium absorption in your intestines. Without sufficient vitamin D, your body cannot absorb calcium, rendering calcium supplements useless. 

8. Chronic vitamin D deficiency cannot be reversed overnight: it takes months of vitamin D supplementation and sunlight exposure to rebuild the body's bones and nervous system. 

9. Even weak sunscreens (SPF=8) block your body's ability to generate vitamin D by 95%. This is how sunscreen products actually cause disease -by creating a critical vitamin deficiency in the body.

10. It is impossible to generate too much vitamin D in your body from sunlight exposure: your body will self-regulate and only generate what it needs. 

11. If it hurts to press firmly on your sternum, you may be suffering from chronic vitamin D deficiency right now. 

12. Vitamin D is "activated" in your body by your kidneys and liver before it can be used. 

13. Having kidney disease or liver damage can greatly impair your body's ability to activate circulating vitamin D. 

14. The sunscreen industry doesn't want you to know that your body actually needs sunlight exposure because that realization would mean lower sales of sunscreen products. 

15. Even though vitamin D is one of the most powerful healing chemicals in your body, your body makes it absolutely free. No prescription required. 

On the issue of sunlight exposure, by the way, it turns out that super antioxidants greatly boost your body's ability to handle sunlight without burning. Astaxanthin is one of the most powerful "internal sunscreens" and can allow you to stay under the sun twice as long without burning. 

Other powerful antioxidants with this ability include the super fruits like Acai, Pomegranates (POM Wonderful juice), blueberries, etc. 

Diseases and conditions cause by vitamin D deficiency:

* Osteoporosis is commonly caused by a lack of vitamin D, which greatly impairs calcium absorption. 

* Sufficient vitamin D prevents prostate cancer, breast cancer, ovarian cancer, depression, colon cancer and schizophrenia. 

* "Rickets" is the name of a bone-wasting disease caused by vitamin D deficiency. 

* Vitamin D deficiency may exacerbate type 2 diabetes and impair insulin production in the pancreas.

* Obesity impairs vitamin D utilization in the body, meaning obese people need twice as much vitamin D. 

* Vitamin D is used around the world to treat Psoriasis.

* Vitamin D deficiency can cause schizophrenia. 

* Seasonal Affective Disorder is caused by a melatonin imbalance initiated by lack of exposure to sunlight. 

* Chronic vitamin D deficiency is often misdiagnosed as fibromyalgia because its symptoms are so similar: muscle weakness, aches and pains. 

* Your risk of developing serious diseases like diabetes and cancer is reduced 50% - 80% through simple, sensible exposure to natural sunlight 2-3 times each week. 

* Infants who receive vitamin D supplementation (2000 units daily) have an 80% reduced risk of developing type 1 diabetes over the next twenty years. 

Shocking Vitamin D deficiency statistics:

* 32% of doctors and med school students are vitamin D deficient. 

* 40% of the U.S. population is vitamin D deficient. 

* 42% of African American women of childbearing age are deficient in vitamin D. 

* 48% of young girls (9-11 years old) are vitamin D deficient. 

* Up to 60% of all hospital patients are vitamin D deficient. 

* 76% of pregnant mothers are severely vitamin D deficient, causing widespread vitamin D deficiencies in their unborn children, which predisposes them to type 1 diabetes, arthritis, multiple sclerosis and schizophrenia later in life. 81% of the children born to these mothers were deficient. 

* Up to 80% of nursing home patients are vitamin D deficient. 

Link Between Vitamin D Deficiency and Dementia Confirmed - Mercola

Link Between Vitamin D Deficiency and Dementia Confirmed

November 06, 2014

By Dr. Mercola

Vitamin D has been shown to improve a number of brain disorders, including dementia and its most severe form, Alzheimer’s disease,1 the latter of which now affects an estimated 5.2 million Americans.2

The latest mortality statistics places Alzheimer’s in the top three killer diseases in the US, right behind heart disease and cancer.3 Vitamin D deficiency is also rampant. Researchers estimate that half of the general population is at risk of vitamin D deficiency or insufficiency.

Among seniors, that estimate reaches as high as 95 percent. While certainly not the sole cause of dementia, evidence suggests vitamin D may be a very important factor for successful prevention.

A wide variety of brain tissue contains vitamin D receptors, and when they’re activated by vitamin D, it facilitates nerve growth in your brain. Researchers also believe that optimal vitamin D levels boosts levels of important brain chemicals, and protect brain cells by increasing the effectiveness of glial cells in nursing damaged neurons back to health.

Vitamin D may also exert some of its beneficial effects on your brain through its anti-inflammatory and immune-boosting properties, which are well established.

‘Most Robust Study of Its Kind’ Confirms Link Between Low Vitamin D and Dementia

The link between low vitamin D and dementia has again been confirmed with the publication of a robust six-year long study4 conducted by an international team of researchers. As reported by Science Daily:5

“[S]tudy participants who were severely vitamin D deficient were more than twice as likely to develop dementia and Alzheimer's disease...

[A]dults in the study who were moderately deficient in vitamin D had a 53 percent increased risk of developing dementia of any kind, and the risk increased to 125 percent in those who were severely deficient.

Similar results were recorded for Alzheimer's disease, with the moderately deficient group 69 percent more likely to develop this type of dementia, jumping to a 122 percent increased risk for those severely deficient.”

The authors concluded that: “Our results confirm that vitamin D deficiency is associated with a substantially increased risk of all-cause dementia and Alzheimer disease. This adds to the ongoing debate about the role of vitamin D in nonskeletal conditions.”

The findings also suggest there’s a threshold level of circulating vitamin D, below which your risk for dementia increases. This threshold was found to be right around 50 nmol/L, or 20 ng/ml. Higher levels were associated with good brain health.

Based on previous research, I believe 20 ng/ml is still too low, and potentially dangerously so... When it comes to vitamin D, you really want to be in the optimal or clinically relevant range, and as the years have gone by, researchers have progressively moved that target range upward.

At present, based on the evaluation of healthy populations that get plenty of natural sun exposure, the optimal range for general health appears to be somewhere between 50 and 70 ng/ml, or 125-175 nmol/L—a far cry from the threshold suggested in this study.

References for target ranges

Sun Exposure Is the Ideal Way to Optimize Your Vitamin D Level

I believe sensible sun exposure is the ideal way to optimize your vitamin D levels. As a general rule, you’ll want to expose large amounts of bare skin to the sun until it turns the lightest shade of pink, if you’re light-skinned.

This typically occurs in about half the time it would normally take you to burn. So if you know you tend to get sunburned after 30 minutes, you’d want to stay in the sun for about 15 minutes.

Those with darker skin may need to pay closer attention to notice when this slight reddening occurs. It’s really impossible to give any firm recommendations for how long you need to stay in the sun to optimize vitamin D production, as it varies greatly depending on a number of factors, such as:

Antioxidant levels and diet in general	Age
Skin color and/or current tan level	Use of sunscreen
Latitude and altitude (elevation)	Cloud cover and pollution
Ozone layer	Surface reflection
Season	Time of day
Weight	Altitude

Other Alternatives: UVB emitting lights or Supplements

Your second-best option would be to use lights that emit UVB.

If your circumstances prevent either of these strategies, then you’re left with taking a vitamin D supplement. 

GrassrootsHealth has a helpful chart showing the average adult dose required to reach healthy vitamin D levels based upon your measured starting point. Many experts agree that 35 IUs of vitamin D per pound of body weight could be used as an estimate for your ideal dose.

Be sure to take vitamin D3—not synthetic D2—and take vitamin K2 in conjunction with it. The biological role of vitamin K2 is to help move calcium into the proper areas in your body, and without sufficient amounts, calcium may build up in areas such as your arteries and soft tissues.

This can cause calcification that can lead to hardening of your arteries—a side effect previously thought to be caused by vitamin D toxicity. We now know that inappropriate calcification is actually due more to lack of K2 than simply too much vitamin D.

Magnesium Is Also Important for Vitamin D Activity

Magnesium is another important player—both for the proper function of calcium, and for the activity of vitamin D, as it converts vitamin D into its active form. Magnesium also activates enzyme activity that helps your body use the vitamin D. In fact, all enzymes that metabolize vitamin D require magnesium to work. Magnesium also appears to play a role in vitamin D’s immune-boosting effects. As noted by magnesium expert Dr. Carolyn Dean, MD, ND:6

“The effectiveness and benefits of vitamin D are greatly undermined in the absence of adequate levels of magnesium in the body. Magnesium acts with and is essential to the activity of vitamin D, and yet most Americans do not get their recommended daily allowance (RDA) of this important mineral.”

As with vitamin D and K2, magnesium deficiency is also common, and if you’re lacking in magnesium and take supplemental calcium, you may exacerbate the situation. 

Vitamin K2, magnesium, calcium, and vitamin D all work in tandem with each other, which is why it’s important to pay attention to their ratios. Vitamin A, zinc, and boron are other important cofactors that interact with vitamin D, and indeed, zinc deficiency has also been identified as a contributing factor to Alzheimer’s disease.

When taking supplements, it can be easy to create lopsided ratios, so getting these nutrients from an organic whole food diet and sensible sun exposure is generally your best bet. Dietary sources of magnesium include sea vegetables, such as kelp, dulse, and nori. Vegetables can also be a good source. As for supplements, magnesium citrate and magnesium threonate are among the best.

My Alzheimer’s Prevention Strategies

Because there are so few treatments for Alzheimer’s, and no available cure, you’re really left with just one solid solution, and that is to prevent it from happening to you in the first place. 

Diet is part and parcel of a successful prevention plan, and my optimized nutrition plan can set you on the right path in this regard. As explained by neurologist Dr. David Perlmutter, author of the book, Grain Brain, Alzheimer’s is a disease predicated primarily on lifestyle choices; the two main culprits being excessive sugar and gluten consumption.

Another major factor is the development and increased consumption of genetically engineered (GE) grains, which are heavily contaminated with glyphosate—a herbicide thought to be worse than DDT, and DDT has already been linked to the development of Alzheimer’s... GE sugar and grains are now pervasive in most processed foods sold in the US, so swapping out processed fare for whole foods is an important part of the equation. In terms of your diet and other lifestyle factors, the following suggestions may be among the most important for 

Alzheimer’s prevention:

• Avoid sugar and refined fructose. Ideally, you’ll want to keep your sugar levels to a minimum and your total fructose below 25 grams per day, or as low as 15 grams per day if you have insulin/leptin resistance or any related disorders
• Avoid gluten and casein (primarily wheat and pasteurized dairy, but not dairy fat, such as butter). Research shows that your blood-brain barrier is negatively affected by gluten. Gluten also makes your gut more permeable, which allows proteins to get into your bloodstream, where they don’t belong. That then sensitizes your immune system and promotes inflammation and autoimmunity, both of which play a role in the development of Alzheimer’s
• Optimize your gut flora by regularly eating fermented foods or taking a high-potency and high-quality probiotic supplement.
• Increase consumption of all healthy fats, including animal-based omega-3. Healthy fats that your brain needs for optimal function include organically-raised grass-fed meats, coconut oil, olives and olive oil, avocado, nuts, organic pastured egg yolks, and butter made from raw grass-fed milk. High intake of the omega-3 fats EPA and DHA are also helpful for preventing cell damage caused by Alzheimer's disease, thereby slowing down its progression, and lowering your risk of developing the disorder.
• Reduce your overall calorie consumption, and/or intermittently fast. Ketones are mobilized when you replace carbs with coconut oil and other sources of healthy fats. As mentioned above intermittent fasting is a powerful tool to jumpstart your body into remembering how to burn fat and repair the inulin/leptin resistance that is also a primary contributing factor for Alzheimer’s. To learn more, please see this previous article.
• Improve your magnesium levels. Preliminary research strongly suggests a decrease in Alzheimer symptoms with increased levels of magnesium in the brain. Unfortunately, most magnesium supplements do not pass the blood brain levels, but a new one, magnesium threonate, appears to and holds some promise for the future for treating this condition and may be superior to other forms.
• Eat a nutritious diet, rich in folate. Vegetables, without question, are your best form of folate, and we should all eat plenty of fresh raw veggies every day. Avoid supplements like folic acid, which is the inferior synthetic version of folate.
• Exercise regularly. It's been suggested that exercise can trigger a change in the way the amyloid precursor protein is metabolized,7 thus, slowing down the onset and progression of Alzheimer's. Exercise also increases levels of the BDNF, (brain derived neurotropic factor) and PGC-1alpha. Research has shown that people with Alzheimer's have less PGC-1alpha in their brains and cells that contain more of the protein produce less of the toxic amyloid protein associated with Alzheimer's. I would strongly recommend reviewing the Peak Fitness Technique for my specific recommendations.
• Optimize your vitamin D levels with safe sun exposure. Sufficient vitamin D is imperative for proper functioning of your immune system to combat inflammation that is also associated with Alzheimer's.
• Avoid and eliminate mercury from your body. Dental amalgam fillings, which are 50 percent mercury by weight, are one of the major sources of heavy metal toxicity. However, you should be healthy prior to having them removed. Once you have adjusted to following the diet described in my optimized nutrition plan, you can follow the mercury detox protocol and then find a biological dentist to have your amalgams removed.
• Avoid and eliminate aluminum from your body: Sources of aluminum include antiperspirants, non-stick cookware, vaccine adjuvants, etc. For tips on how to detox aluminum, please see my article, “First Case Study to Show Direct Link between Alzheimer’s and Aluminum Toxicity.”
• Avoid flu vaccinations as most contain both mercury and aluminum, well-known neurotoxic and immunotoxic agents.
• Avoid anticholinergics and statin drugs. Drugs that block acetylcholine, a nervous system neurotransmitter, have been shown to increase your risk of dementia. These drugs include certain nighttime pain relievers, antihistamines, sleep aids, certain antidepressants, medications to control incontinence, and certain narcotic pain relievers. Statin drugs are particularly problematic because they suppress the synthesis of cholesterol, deplete your brain of coenzyme Q10 and neurotransmitter precursors, and prevent adequate delivery of essential fatty acids and fat-soluble antioxidants to your brain by inhibiting the production of the indispensable carrier biomolecule known as low-density lipoprotein.
• Challenge your mind daily. Mental stimulation, especially learning something new, such as learning to play an instrument or a new language, is associated with a decreased risk of Alzheimer's. Researchers suspect that mental challenge helps to build up your brain, making it less susceptible to the lesions associated with Alzheimer's disease.
• Avoid electromagnetic fields (EMF) created by wireless devices. The BioInitiative Report,8 initially published in 2007, and again in 2012 by an international working group of scientists, researchers, and public health policy professionals, concluded that the existing standards for public safety are completely inadequate to protect your health. The report includes evidence that electromagnetic fields and exposure to radiofrequencies can have a detrimental impact on Alzheimer’s disease, along with a whole host of other chronic health problems.

How Vitamin D Performance Testing Can Help Optimize Your Health

A robust and growing body of research clearly shows that vitamin D is absolutely critical for good health and disease prevention. Vitamin D affects your DNA through vitamin D receptors (VDRs), which bind to specific locations of the human genome. Scientists have identified nearly 3,000 genes that are influenced by vitamin D levels, and vitamin D receptors have been found throughout the human body.

Is it any wonder then that no matter what disease or condition is investigated, vitamin D appears to play a crucial role? This is why I am so excited about the D*Action Project by GrassrootsHealth. Dr. Heaney is the research director of GrassrootsHealth and is part of the design of the D*action Project as well as analysis of the research findings. GrassrootsHealth shows how you can take action today on known science with a consensus of experts without waiting for institutional lethargy. It has shown how by combining the science of measurement (of vitamin D levels) with the personal choice of taking action and, the value of education about individual measures that one can truly be in charge of their own health.

In order to spread this health movement to more communities, the project needs your involvement. This was an ongoing campaign during the month of February, and will become an annual event.

To participate, simply purchase the D*Action Measurement Kit and follow the registration instructions included. (Please note that 100 percent of the proceeds from the kits go to fund the research project. I do not charge a single dime as a distributor of the test kits.)

As a participant, you agree to test your vitamin D levels twice a year during a five-year study, and share your health status to demonstrate the public health impact of this nutrient. There is a $65 fee every six months for your sponsorship of this research project, which includes a test kit to be used at home, and electronic reports on your ongoing progress. You will get a follow up email every six months reminding you "it's time for your next test and health survey."

Where Do We Go From Here?

GrassrootsHealth is now undertaking a new project entitled the Protect our Children NOW! (POC) project. The aim of this project is to acquire participation of at least 500 pregnant women in a community, and to increase their serum levels to the suggested level of at least 40 ng/ml based on the clinical trial by Hollis & Wagner.  In addition, the project will take these results in 2 years and 'march' on the various institutions in the state/government/to the March of Dimes, to demand that action be taken to protect the world's next generation.

Among other items, the projects expected impact is likely to be a reduction in preterm births,(in some cases up to a 50% reduction). The project already has the blessing of the scientists, the physicians at the Medical University of South Carolina (which are implementing it in their practices) and even the insurance company. Any community can implement this and make a difference for themselves and others. For further information contact Jen Aliano, Project Manager, at jen@grassrootshealth.org.

Why Vit-D is essential for you - Hindustan Times

Hello sunshine: Why Vit-D is essential for you

Deekshita Baruah, Hindustan Times  New Delhi, September 24, 2014

Indians are often found to be deficient in Vitamin-D (Photo: Shutterstock)

A recent study by paediatricians from All India Institute of Medical Sciences (AIIMS), New Delhi, found Vitamin-D deficiency in 81.1 % mothers and 66.7 % breastfed infants.

Some say, it's a strange phenomenon given the fact that we are a sun abundant country and sunlight is the main source of Vitamin-D.

Also read: Why most Indians are vitamin D deficient

We say, it's not strange at all. If you are one of those office-goers with a regular desk job then, your chance of daily exposure to sunlight is at its minimum. And sadly, as a nation that suffers from skin-colour fixation it is kind of predictable.

The question is, how do you get the required Vitamin-D dosage? You might want to include fatty fish such as herring, mackerel, sardines and tuna in your daily diet, but it still won't solve your problem as it is found in very small amounts.

And what about the normal working class or the vegetarians? They can't afford to have it, right?

We give you an insight into why the 'sunshine' Vitamin is imperative for superior health and how you can include it in your diet:

How it affects your health

Experts say Vitamin-D deficiency not only impacts bone health but is also an emerging risk factor for diabetes, coronary heart disease, heart failure and high blood pressure. One of the most frequent diseases in many developing countries is 'rickets' and 'Osteoporosis' (brittle bones).

Dr Rajeev K Sharma, Senior Consultant, Orthopedics & Joint Replacement Surgeon, Indraprastha Apollo Hospitals, New Delhi, said" A large number of people suffer from weak bones and osteoporosis because of Vitamin-D deficiency. Rickets is one bone related disorder that causes deformity or fractures, which is due to Vitamin-D deficiency. It is characterised by defective mineralisation of bones."

Vitamin-D is instrumental in helping the body absorb calcium which is the main mineral component of the bones. In the absence of Vitamin-D the metabolism of the body fails to utilise calcium effectively. Over a long term it leads to weak bones and a condition called osteoporosis or 'porous bones'.

Symptoms of bone pain and muscle weakness can point towards a Vitamin-D deficiency. But, in most people symptoms are subtle and rarely manifest themselves. In many people, this deficiency is discovered when they suffer a fracture and are found to have weak bones.

He further added, "If there is a history of osteoporosis in your family, and even if there is none, it is important to be careful about bone health. Once in a while it is advisable to get vitamin-D levels tested and bone mineral density test done to determine the health of the bones."

Also read: Vitamin D: the sunshine vitamin
 
How it affects your skin
Vitamin-D, as we all know, is extremely crucial for the health and strength of our bones as it catalyses calcium absorption. But, vitamin deficiency is also associated with some forms of skin problems like itchy, flaky skin. Lack of Vitamin-D hampers the normal functioning of the body's immune system and this may also make the skin susceptible to infections and interfere with the normal healing processes.

Dr Chiranjiv Chhabra, leading Delhi based dermatologist, SkinAlive Clinics says, "Psoriasis is accompanied by red, scaly patches on the skin and flakes that are often itchy. Sometimes, disturbances in the immune system also prompt the oil glands to produce extra oil in the skin, causing acne."

There is an increased focus on using sunscreen in our country to protect the skin against pre-mature ageing and other harmful effects of UV radiation. This is a good thing. However, in some people regular use of sunblock also acts as a deterrent for Vitamin-D generation on sun exposure. The easy solution is to wear sunscreen but find a few minutes regularly to spend under the sun.

Also read: Shortcuts to top up on the elusive vitamin D

Source of Vit-D

Sun remains the most abundant source of Vitamin-D. When our skin is exposed to sunlight, it manufactures Vitamin-D. Besides being crucial to bone health, it is also important for the healthy functioning of the body's immune system.

Dr Sharma said, "Lack of sun exposure is a major factor why young urban Indians are growing up with weak bones. The sun, a major source of Vitamin-D, is abundant in India. Yet, the tendency to stay indoors during day time cuts out this useful resource. Spending 15 minutes under the sun daily can help replenish Vitamin D in the body, which is crucial for calcium absorption into the bones."

Other sources of Vit-D include fish, cod liver oil and eggs. Special Vit-D enriched milk and juices are available in the market too.

How to balance Vit-D supplements
Dr Muhammed Majeed, Founder and Chairman, Sami Group, said, "In today's extra health conscious world where people are always concerned about their looks and health, the health supplements come in with great relief! This is a good way to get Vitamin-D if one can't get enough sunlight, or if one is worried about exposing his/her skin."

He further added, "The RDA of Vitamin D under the situations of minimal exposure to sunlight, a specific recommendation of a daily supplement of 400 IU (10 µg) is recommended."

Getting Enough Vitamin D Can Save Your Life

Getting Enough Vitamin D Can Save Your Life

How much sunshine do you get on any given day? I ask because the amount of vitamin D that you get might determine whether you survive colorectal cancer. A Scottish study recently showed how crucial having enough vitamin D is—a matter of life or death.

The study analyzed 1,598 people who had had surgery for life-threatening colorectal cancer. The goal—to see whether there was a connection between how long a person survived and how much vitamin D was in his or her blood at the time of surgery.

A healthy vitamin D level is from 21 nanograms per milliliter (ng/mL) to 50 ng/mL. Between 12 ng/mL and 20 ng/mL is inadequate…and less than 12 ng/mL is considered vitamin D deficient. Fifty percent of patients in the Scottish study were vitamin D deficient and 27% had inadequate levels at the time of their surgeries—not surprising since Scottish people in general don’t absorb a lot of vitamin D from sunshine because of Scotland’s northern latitude (and frequent cloudy weather). But what the researchers found is that patients with higher vitamin D levels had a lower risk of death from colorectal cancer. While 20% of the patients with the lowest levels of vitamin D died within five years, it took 10 years before the death rate hit 20% among patients with the highest levels of vitamin D. What's more, the patients with the highest levels of vitamin D had a one-third lower risk of dying from any cause (not just colorectal cancer) compared with patients with the lowest levels.

This research about vitamin D is great news for scientists who develop cancer treatments because it means they may be able to save more lives with vitamin D supplementation—but it comes with a challenge. People with colorectal cancer, as well as people with noncancerous intestinal problems, such as inflammatory bowel disease (IBD, which includes Crohn’s disease and ulcerative colitis), irritable bowel syndrome (IBS) and celiac disease (gluten intolerance) can have trouble absorbing enough vitamin D from food and even supplements.

GETTING ENOUGH VITAMIN D

You need between 10 and 15 minutes of full, sunscreen-free sunshine at least three times a week to get enough vitamin D, according to the National Institutes of Health. Your skin absorbs ultraviolet B rays from the sun and uses them to create the vitamin. Your body also stores and accumulates vitamin D. And yet vitamin D deficiency is a major problem in America and in northern latitudes in general. Sure, we can also get it from foods. Eggs, fatty fish (salmon, tuna, trout and mackerel) and fortified milk and cereal are vitamin D–rich and there’s always the fail-safe of a vitamin D supplement, but what if you do have problems absorbing dietary vitamin D?

If you are older than age 50, especially if you have a family member who has or had colorectal cancer or if you have IBD (Crohn’s disease or ulcerative colitis) or a similar inflammatory or erosive intestinal disease, you may be at increased risk for colorectal cancer. And if you do have an intestinal disease, there is a good chance that you are not getting enough vitamin D despite eating the right foods and taking a supplement. So, besides keeping up with colorectal cancer screening, make sure to have your vitamin D level checked during doctor visits. This is usually part of the routine blood test done during a physical exam—make sure it isn't skipped. If the test shows that you are not getting enough vitamin D, work with a nutritionist or gastroenterologist to get back on track. You may need to take a higher dose of a vitamin D supplement than you have been taking and you may need to have your vitamin D blood levels checked every few months. Especially, don’t scrimp on sunshine! If you do have problems absorbing dietary vitamin D, getting enough may be as simple as talking a nice long walk on the sunny days of the week.

Source: Study titled "Plasma Vitamin D Concentration Influences Survival Outcome After Diagnosis of Colorectal Cancer," published in Journal of Clinical Oncology.

Are You Getting Enough Vitamin D? - WEBMED

Are You Getting Enough Vitamin D?

Vitamin D is an essential nutrient that promises great health benefits, yet most adults fall short.

By Kathleen M. Zelman, MPH, RD, LD

WebMD Expert Column

Vitamin D is a star nutrient these days, as research links it to numerous health benefits. Studies suggest vitamin D may go beyond its well-established role in bone health and reduce the risk of cancer, heart disease, stroke, diabetes, autoimmune diseases, and more.

What makes vitamin D unique is that it is a vitamin and also a hormone your body can make from the sun. Despite the ability to get vitamin D from food and the sun, an estimated 40%-75% of people are deficient.

Why? Vitamin D is not abundant in our food choices and the sun is not a reliable source for everyone.

Many factors affect the skin's ability to produce vitamin D, including season, time of day, latitude, air pollution, cloud cover, sunscreen, body parts exposed, color, and age. Dermatologists recommend using sunscreen and getting vitamin D from food and supplements rather than risk the harmful rays of the sun.

Role of Vitamin D

Vitamin D is naturally present in few foods. Since 1930, virtually all cow's milk in the U.S. has been voluntarily fortified with 100 IU of vitamin D per cup. Food manufacturers are fortifying other foods, such as yogurt, cereal, and orange juice, to help consumers fill the nutrient gap in their diets.

Ideally, vitamin D is added to a food or beverage that contains calcium. Vitamin D is needed for maximum absorption of calcium from the intestine, helping to build strong bones and teeth.

Together with calcium, vitamin D can help prevent osteoporosis in older adults. Without enough vitamin D, bones can become brittle and prone to fracture. It is estimated that more than 40 million adults in the U.S. have or are at risk of developing osteoporosis.

"Vitamin D deficiency is associated with low bone mass and osteoporosis, which is estimated to affect 10 million adults over the age of 50 in the U.S.," says Atlanta rheumatologist Eduardo Baetti, MD. Even in Atlanta, where the sunshine is adequate all year long, Baetti says many of his patients -- especially elderly and dark-skinned people -- have low levels of vitamin D because the sun is not a reliable source.

How Much Vitamin D Do You Need?

Bone health was the single focus of the Institute of Medicine's recommendations on how much vitamin D and calcium people should get.

The recommendations for adults up to age 69 rose to 600 IU/day, and to 800 IU/day for adults starting at age 70. Older adults need more vitamin D because as they age, their skin does not produce vitamin D efficiently, they spend less time outdoors, and they tend to not get enough vitamin D.

The committee did not consider the emerging research on any other conditions. Patsy Brannon, PhD, RD, a Cornell University professor of nutritional sciences and a member of the IOM committee, spoke about that at the American Dietetic Association's 2011 annual meeting in San Diego. "The committee of 14 scientists reviewed more than 1,000 publications and determined that the evidence was inconsistent and inconclusive to include any other health benefits in the new recommendations," Brannon said. "The committee is not dismissing the role of vitamin D in other areas, we need more clinical trials, consistent evidence, and evidence that supports causality."

Best Sources of Vitamin D

The sun is an excellent source of vitamin D, but it is hard to quantify how much vitamin D you get from time in the sun and the risk of skin cancer may outweigh the benefits. Food first, says Baylor College of Medicine dietitian Keli Hawthorne. "Supplements can fill in the gaps but it is always better to try to meet your nutritional needs with foods that contain fiber, phytonutrients, and so much more," Hawthorne says.

Unless you enjoy a diet that includes fatty fish or fish liver oils, it may be hard to get enough vitamin D naturally without eating fortified foods or taking a supplement. "The major dietary source of vitamin D comes from fortified diary, along with some yogurts and cereals," Hawthorne says. Mushrooms, eggs, cheese, and beef liver contain small amounts.

Reading Food Labels

Daily Values (DV) are on nutrition fact panels to help consumers compare nutrients in products and to choose a healthy diet. The DV for vitamin D is currently set at 400 IU by the FDA, which is less than the recommended 600 IU.

Hawthorne's advice: "Do the math: When one serving says it meets 100% DV, you still need an additional 200 IU to satisfy your requirement."

Amount of vitamin D in sample food sources:

• 1 Tbsp cod liver oil: 1,360 IU
• 3 oz. salmon: 800 IU
• 8 oz. fortified milk:100 IU 
• 8 oz. fortified orange juice: 100 IU
• 3 oz. irradiated mushrooms: 400 IU

How Much Is Too Much?

Vitamin D is a fat-soluble vitamin. Fat-soluble vitamins can build up in the body and are not as easily excreted as water-soluble vitamins. The IOM committee set a level of 4,000 IU as the ‘tolerable upper limit' or the maximum amount that is safe to consume daily.

Vitamin D researcher and Creighton University professor Robert Heaney, MD, agrees with the new level but would like to see it even higher.

"I am delighted the upper limit for vitamin D has been doubled to 4,000 IUs per day, although this is a conservative level, considering the body of scientific evidence indicating it should be 10,000 IU," Heaney tells WebMD. "However, few people need more than 4,000 IUs, which will meet the needs of most healthy people, give physicians confidence to recommend supplementation, and allow research at higher vitamin D levels."

In July 2011, the Endocrine Society Practice Guidelines published recommendations for the evaluation, treatment, and prevention of vitamin D recommending an upper limit of 10,000 IU/day.

"There is a potential to cause harm if you overdose on supplements above 4,000 IU/day but there is no fear of overdosing from the sun because your skin acts like a regulatory system, only allowing production of the amount of vitamin D you need," Brannon says.

Acceptable Vitamin D Blood Levels

Your health care provider can check your vitamin D blood level with a simple blood test.

Part of the confusion about whether or not you are getting enough vitamin D may be the definition of the acceptable blood level of vitamin D, clinically measured as 25-hydroxyvitamin D [25(OH)D].

Using vitamin D blood levels is the best estimate of adequacy that accounts for dietary intake and sunshine, yet experts differ on what that level should be.

"A 25(OH)D blood level of at least 20 nanograms/ml was used by the IOM committee to set the recommendations for vitamin D because this level showed adequacy for a wide variety of bone health indicators" says Brannon.

The Endocrine Society Practice Guidelines, as well as many laboratories and experts (including Baetti), recommend a minimum vitamin D blood level of 30 nanograms/ml as an acceptable level.

VITAMINS