What to do if your vitamin D levels are in single digits?

What does it mean if my vitamin D levels are very low?

vitamin d levels Dr. Arora said single-digit values ​​are a red flag for severe deficiency. Normally, healthy vitamin D levels range from 20 to 40 nanograms per milliliter (ng/mL), and a blood test called 25-hydroxyvitamin D (25(OH)D) is used to measure vitamin D status. Standard.

Dr. Arora highlights that vitamin D levels in the single digits suggest a severe deficiency of this nutrient, which is essential for maintaining many bodily functions, especially bone health. . When levels get this low, the body can’t absorb calcium effectively, impairing bone density and increasing the risk of bone fractures and other health problems. In cases of such severe deficiencies, immediate intervention is often required.

When levels get this low, the body can’t absorb calcium effectively, impairing bone density and increasing the risk of bone fractures and other health problems. (?Source: Getty Images/Thinkstock)

What is its effect?

Dr. Arora explained that severe vitamin D deficiency can have a significant impact on various aspects of health, primarily due to vitamin D’s important role in calcium absorption. If your vitamin D levels are low:

• bone health: A lack of vitamin D can cause osteomalacia (softening of bones) in adults, which can lead to pain and muscle weakness. It can cause rickets in children and cause bone deformities such as bowlegs. In older people, prolonged deficiency can lead to osteoporosis, where bones become brittle and increase the risk of fractures.
• immune function: Vitamin D is essential for the proper functioning of the immune system. Deficiency weakens the body’s defense mechanisms, making it more susceptible to infections and potentially causing autoimmune diseases.
• cardiovascular health: New research shows a potential link between severe vitamin D deficiency and increased risk of cardiovascular disease. Therefore, maintaining adequate vitamin D levels may play a role in supporting heart health.

How to increase vitamin D levels

Increasing vitamin D levels requires a multifaceted approach that combines lifestyle changes, diet, and often supplements.

1. exposure to sunlight
   The most natural way to increase your vitamin D levels is to get sun exposure, as your skin synthesizes vitamin D when it comes in contact with UVB rays. Dr. Arora suggests spending 15 to 30 minutes outdoors a few times a week between 11 a.m. and 3 p.m. Exposure of larger areas of skin, such as the arms, legs, and face, can significantly increase vitamin D synthesis. However, geographic location, skin color, and season can affect the amount of vitamin D your body produces from sunlight.
2. nutritional source
   Although sunlight is the most direct source of light, certain foods can help increase your vitamin D intake. Rich in fatty fish such as salmon and mackerel Contains vitamin D and Fortified foods such as milk, orange juice, and certain cereals. Egg yolks and sun-exposed mushrooms also contain small amounts of nutrients. Although dietary sources can be beneficial, Dr. Arora points out that people with significantly low levels may not reach optimal vitamin D through diet alone.
3. supplement
   Vitamin D3 supplements can effectively quickly raise levels for people with severe vitamin D3 deficiency. Dr. Arora advises talking to your health care provider about dosage to avoid the risk of overdosing. Excessive intake can cause toxicity and side effects such as hypercalcemia (increased calcium levels in the blood).