The Sunshine Deficit-Vitamin D Crisis
Ever experienced persistent back pain that resists treatment? Pain that started acute but gradually became chronic, disrupting your work, focus, and quality of life?
This could be a sign of vitamin D deficiency.
The Many Faces of Vitamin D Deficiency
Vitamin D deficiency can present subtly at first: symmetric low back pain (especially in postmenopausal women), muscle aches, muscle weakness, gastric upset, and even bowel or bladder dysfunction. It can also impair immunity, leading to frequent infections, and contribute to confusion or cognitive fog. [1–4]
A Silent Crisis in India
Alarmingly, 70%–100% of the Indian population—urban or rural—is estimated to be deficient in vitamin D. [5] Cultural and lifestyle factors drive this crisis. Traditional clothing reduces sun exposure, vegetarian diets limit dietary vitamin D intake, and urban indoor lifestyles compound the problem.
How Do We Get Vitamin D?
Sunlight is our most natural source. When UVB rays strike the skin, they trigger the synthesis of a prohormone, which is later converted into active vitamin D by the body. [6] Research shows that at least 20 minutes of sun exposure, particularly during peak UVB hours (11 a.m. to 1 p.m.), is most effective. [6,7]
Dietary Sources
Vitamin D can also be obtained from dietary sources such as fish liver oils, egg yolks, and fortified foods. However, these primarily contain the vitamin in its pre-active form, which still requires metabolic activation. [6]
What About Vegetarians?
Vegetarians can turn to fortified foods such as fortified milk, cereals, and plant-based beverages. Being mindful of food labels and checking for fortification can go a long way in ensuring adequate intake.
The Bottom Line
Ready to tackle your deficiency? Remember the golden rule:
Expose. Read. Consume.
Expose your skin to sunlight during peak UVB hours.
Read food labels to find fortified products.
Consume a balanced diet that supports bone and immune health.
*Note: Consult your healthcare provider before starting any supplementation regimen or if you suspect vitamin D deficiency. Blood tests can determine your current vitamin D levels and guide appropriate treatment.*
Check out the Sunshine Campaign from ThinkRoman
https://sunshine.thinkroman.com/en
References:
1. Bordelon P, Ghetu MV, Langan RC. Recognition and management of vitamin D deficiency. Am Fam Physician. 2009 Oct 15;80(8):841-6. Erratum in: Am Fam Physician. 2009 Dec 15;80(12):1357. PMID: 19835345.
2. Aranow C. Vitamin D and the immune system. J Investig Med. 2011 Aug;59(6):881-6. doi: 10.2310/JIM.0b013e31821b8755. PMID: 21527855; PMCID: PMC3166406.
3. Tabatabaeizadeh SA, Tafazoli N, Ferns GA, Avan A, Ghayour-Mobarhan M. Vitamin D, the gut microbiome and inflammatory bowel disease. J Res Med Sci. 2018 Aug 23;23:75. doi: 10.4103/jrms.JRMS_606_17. PMID: 30181757; PMCID: PMC6116667.
4. Sultan S, Taimuri U, Basnan SA, Ai-Orabi WK, Awadallah A, Almowald F, Hazazi A. Low Vitamin D and Its Association with Cognitive Impairment and Dementia. J Aging Res. 2020 Apr 30;2020:6097820. doi: 10.1155/2020/6097820. PMID: 32399297; PMCID: PMC7210535.
5. G R, Gupta A. Vitamin D deficiency in India: prevalence, causalities and interventions. Nutrients. 2014 Feb 21;6(2):729-75. doi: 10.3390/nu6020729. PMID: 24566435; PMCID: PMC3942730.
6. Mostafa WZ, Hegazy RA. Vitamin D and the skin: Focus on a complex relationship: A review. J Adv Res. 2015 Nov;6(6):793-804. doi: 10.1016/j.jare.2014.01.011. Epub 2014 Feb 8. PMID: 26644915; PMCID: PMC4642156.
7. Marwaha RK, Yenamandra VK, Sreenivas V, Sahay R, Baruah MP, Desai A, Kurvilla S, Joseph S, Unnikrishnan AG, Lakshmy R, Apoorva C, Sharma VK, Sethuraman G. Regional and seasonal variations in ultraviolet B irradiation and vitamin D synthesis in India. Osteoporos Int. 2016 Apr;27(4):1611-1617. doi: 10.1007/s00198-015-3427-0. Epub 2015 Dec 2. PMID: 26630977.