New Delhi: Vitamin D and the lack of it has been playing havoc with our system for a long time now. In North India, specifically, this particular vitamin has been found to be deficient in most people and it impacts all, irrespective of genders or age. A recent report quoted unbelievable numbers of the Vit D in New Delhi. It found over 88 per cent of Delhi’s population suffering from this deficiency, and almost eight out of 10 people affected due to the same. The study discovered that as much as 85 per cent of the deficiency is due to non-exposure to sunlight and staying indoors for long hours during the day. The numbers would have significantly gone up during seasons when air pollution is at its peak.
“With thick cover of smog during the onset of winters, it is impossible to get adequate amount of UV Rays from the sunlight. For those who depend on sun for their Vitamin supply, this can spell doom. The intensity and the duration of bad air days is making doctors worry about a very negative Vitamin D level in people or a surprise dip in it that can cause multiple health issues,” says nutritionist Deepali Shah.
What constitutes a good vitamin D level? Experts say the ideal range for most people is about 50 nanomoles/ liter or 20 nanograms per milliliter. Levels that hover below 30 nmol/L (12 ng/mL) are considered too low, whereas levels above 125 nmol/L (50 ng/mL) is way too high. It is important to maintain a consistent but an adequate level of vitamin D in the body.
It is very common to see a vitamin D level less than 20. “This is considered dangerous and we tell patients that they are acutely deficient and recommend a very aggressive replenishment, as well as ongoing supplementation to make up for such low levels,” says Dr Dinakant Misra, a bone health specialist from AIIMS in New Delhi.
The concerning factor is that most women in Northern India are found with Vitamin D levels that are much below 12 ng/mL. Men too have recorded a dip in Vitamin D levels in the body of late. “Almost 90 per cent people in India don’t have an ideal Vitamin D count. 10-12 ng/mL is also considered okay but once the level goes dipping further, there could be health repercussions,” shah tells us.
Dipping Vitamin D and adverse health
The problems associated with low Vitamin D has been well documented but doctors say awareness in patients is still abysmally low. Primary reason for this is that the health risks associated with a depleted count is not a serious life threatening condition. Or at least that is the common perception. Although doctors say Vit D plays a pivotal role in the body’s bone health. A depleted level of Vitamin D in the body leads to osteoporosis or even nontraumatic fractures in people who are in the ‘risk zone’. “It is important for women to note down the Vitamin D levels in your body once you have reached perimenopausal state. We have found women to be most vulnerable to fractures and other serious bone health problems if they have consistently failed to maintain a good Vitamin D level in the body,” Misra adds.
Most experts agree that high-risk people must check regularly for what they call is a “true deficiency”. These include people with anorexia nervosa, patients who have had gastric bypass surgeries, or those who suffer from other malabsorption syndromes which include celiac sprue, or who have dark skin, or wear total skin covering (and thus absorb less sunlight),” added Shah.
We have also seen certain populations that require vitamin D monitoring on a regular basis. “Patients suffering from osteopenia (reduced bone density, but not osteoporosis) and osteoporosis or other skeletal disorders, pregnant and lactating women are supposed to be screened and treated as appropriate,” added Misra.
Will supplements help during smog season
Yes, supplements to replenish your Vitamin D level have had positive results. Some bone health doctors also recommend supplements for all women who are above 40 years of age. “Taking the right supplement at the right age is important. Vitamin supplements, especially the D variety need to be taken with care. Avoid over the counter medication for such supplements because Vitamin D in excess is also very bad for your health,” advises Misra. Nutritionists say while supplements can be an option depending on the levels in your body, there are certain foods that can be included in regular diet to maintain a balanced Vitamin level. “Fortified foods, oily fish, figs and bananas are a good start. You may also consider including egg yolks and mushrooms to your meals,” says Shah.
According to Shah, supplements are prescribed basis of a person’s Vitamin D level and capacity. “It should also be discontinued after a period of time when the vitamins have been replenished adequately. Tablets should also not be taken with other iron and calcium supplements,” warn experts.
However, when the season demands an external boost to the Vit-D levels, doctors advise supplements which are recommended by your personal general physician. PS: Don’t forget to get the tests in order, before you fix an appointment.
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