A large number of people living in Estonia suffer from a vitamin D deficiency, and often they do not recognize it. Below, we will present the main symptoms of vitamin D deficiency and the associated health risks. You will also learn what the healthy vitamin D level should be and how to achieve it.
What is vitamin D?
Vitamin D or cholecalciferol is a fat-soluble vitamin with a broad range of effects. It is often referred to as the sunshine vitamin because vitamin D is produced in the body through the skin’s reaction to sunlight or ultraviolet radiation (UVB). The amount of vitamin D produced under the influence of UVB radiation depends on several factors:
- latitude
- season
- amount of skin exposed to the sun
- body mass index
- age
- skin pigmentation
What are the sources of vitamin D?
People obtain vitamin D through sun exposure, food, and supplements. Often, simply proper nutrition and outdoor exposure are not enough to ensure the required level of vitamin D in the body for the whole year. In such cases, supplements can be helpful.
What does the IU label on vitamin D mean?
The IU label for vitamin D is an international unit (IU – International Unit). This is something many may not be familiar with, but it is actually very important to consider when purchasing. The higher the IU number on the vitamin D bottle, the higher and more effective the vitamin D dosage. Pharmacies offer vitamin D in doses ranging from 400 IU to 4000 IU.
What is the role of vitamin D in the body?
Vitamin D was once primarily used to treat painful bone diseases, such as rickets, in children. However, rickets is just the tip of the iceberg when it comes to issues caused by vitamin D deficiency. Over time, it has become clear that vitamin D is essential for everyone’s health.
- Vitamin D strengthens the immune system
- Vitamin D keeps bones and teeth healthy and strong
- Vitamin D provides energy
- Vitamin D is involved in muscle function, including heart muscle function
- Vitamin D improves athletic performance
- Vitamin D reduces the risk of falls due to muscle weakness in older adults
- Vitamin D is involved in nerve tissue function
- Vitamin D affects blood clotting
- Vitamin D helps prevent autoimmune diseases like multiple sclerosis, diabetes, and others
Why does vitamin D deficiency occur?
The main reason why people living in Estonia suffer from vitamin D deficiency is the geographical location. Therefore, the reasons for vitamin D deficiency in Estonia are not far to seek. Estonia is located in the northern hemisphere at latitude 59, and this is the primary reason why even summer sun is not a sufficient source of vitamin D in Estonia.
The intake of vitamin D from food is also very limited. The best sources of vitamin D are fatty fish, butter, egg yolk, cheese, and chanterelle mushrooms. Did you know that to get 2500 IU of vitamin D, you would need to eat 3 kg of chanterelles or as much as 6 kg of cooked chanterelles? Cooking food causes some loss of vitamin D.
Sometimes, a person may take vitamin D supplements, but due to absorption issues, the body may not be able to utilize it properly. Factors like excess body weight, age, excessive coffee or alcohol consumption, certain medications, and health conditions can be the cause.
How to recognize if you have a vitamin D deficiency?
Vitamin D deficiency is not immediately noticeable because its effects may manifest only after years. Symptoms can vary greatly between individuals. The main signs of vitamin D deficiency are:
- frequent upper respiratory tract infections, including COVID-19
- fatigue, weakness, exhaustion
- moodiness and depression
- muscle weakness
- bone and muscle pain
- bone fractures
- poor balance
- high blood pressure
What should your vitamin D level be?
The standard reference value for vitamin D is at least 75 nmol/L. A healthy vitamin D level in the blood should be between 75 – 125 nmol/l throughout the year. It is important to maintain this level year-round.
Levels below 25 nmol/l are considered critically low. At this level, the body shuts down several important systems, including bone metabolism and immune function.
Research at the University of Tartu confirmed that nearly 80% of Estonians suffer from vitamin D deficiency. Similar results were found by Estonia’s largest medical laboratory SYNLAB, with only 16% of people tested having optimal vitamin D levels.
Athletes are advised to maintain vitamin D levels of 100 – 125 nmol/l to ensure optimal athletic performance.
Scientifically Proven Health Benefits of Vitamin D:
Vitamin D strengthens the immune system
If you tend to get sick more than once during the autumn-winter period with upper respiratory viral infections, you may have a vitamin D deficiency. Vitamin D deficiency weakens the immune system and increases susceptibility to viral infections.
To better cope with viruses and recover more quickly and easily after illness, your vitamin D level should be at least 95 nmol/l.
Vitamin D helps fight fatigue
You may be eating healthily and sleeping enough, but still feel fatigued? Chronic fatigue is a symptom, and ignoring it can lead to serious health problems. If you feel distracted, have trouble concentrating, and notice a decline in your work performance, you might be suffering from a vitamin D deficiency.
In our climate, where sunlight is scarce, 80% of people suffer from vitamin D deficiency. Take care to maintain a vitamin D level of 75 – 125 nmol/L year-round.
Vitamin D helps prevent bone loss
Did you know that 5 years after menopause, women face a serious risk – osteoporosis, or bone thinning? After menopause, estrogen levels drop sharply, which causes a significantly faster decline in bone density and more frequent fractures.
To prevent bone loss and strengthen bones effectively, vitamin D should be consumed year-round. Without enough vitamin D, only 10% of calcium is absorbed. To ensure effective calcium absorption, your vitamin D level should be at least 75 nmol/L.
Vitamin D promotes healthy teeth
Did you know that 99% of calcium is stored in your bones and teeth? Without sufficient vitamin D, calcium cannot be properly absorbed, leading to rapid tooth decay and weakened teeth.
- children under 1 year: 400 IU, with a maximum of 1000 IU
- children 1-3 years: 600 IU, with a maximum of 2500 IU
- children 4-8 years: 600 IU, with a maximum of 3000 IU
- from age 9 up to 70 years: 600 IU, with a maximum of 4000 IU
Vitamin D as a supplement
The most reliable way to raise and maintain a consistent vitamin D level year-round is to take vitamin D-containing supplements. Vitamin D is fat-soluble, and therefore, D3 vitamins in oil form are absorbed in the body 30 – 50% more efficiently. For the best results, it’s recommended to prefer D-vitamin oil capsules or oil drops.
Who has an increased need for vitamin D?
Overweight and obese individuals are significantly more likely to suffer from vitamin D deficiency than those with a normal weight. Overweight individuals have sufficient reserves, but the body cannot access this from the fat tissue. For this reason, overweight and obese individuals need higher doses of vitamin D – at least 4000 IU per day to reach a healthy vitamin D level.
The need for vitamin D is also increased during pregnancy and breastfeeding. Maintaining a normal vitamin D level during pregnancy is crucial for the proper development of the baby’s bones and teeth. A deficiency in vitamin D in a pregnant woman can increase the risk of complications during pregnancy: premature birth, high blood pressure, low birth weight, and later, the baby’s slow growth rate. Maintaining a normal vitamin D level helps prevent dental decay in the mother during pregnancy and breastfeeding.
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