Vitamin D deficiency in women over 50 may be more common than originally realized, and many women simply do not realize they even have a deficiency. Vitamin D deficiencies can exist for months because it takes time for symptoms to appear and vitamin D levels may progress to a very low level by the time symptoms do appear.
The findings from one study conducted over a 5 year period by Kaiser Permanente Center for Health Research in Portland, Ore indicate that older women with low levels of vitamin D, "may be more likely to gain weight,” The study findings showed that 78% of the women in the study had a vitamin D deficiency.
The study authors pointed out that previous research found that older women may need higher doses of vitamin D to keep their bones strong and prevent fractures and some experts say many adults require these supplements to improve their bone health.
This is only one of many studies pointing to the potential importance of maintaining adequate vitamin D levels, and more importantly, avoiding a vitamin D deficiency.
Deficiencies can occur for many reasons, including:
- Inadequacy dietary intake especially over time
- Impaired absorption
- Increased body requirement
- Restricted diets associated with milk allergy, lactose intolerance, ovo-vegetarianism, or veganism
- Fat malabsorption associated with a variety of medical conditions including some forms of liver disease, cystic fibrosis, and Crohn's disease
- Obesity and the resulting subcutaneous fat sequesteing more of the vitamin D
- Gastric bypass surgery where part of the upper small intestine, where vitamin D is absorbed, is bypassed
- Limited sun exposure for home bound individuals, women who wear long clothing and head coverings or with occupations that limit sun exposure
- Women with dark skin and greater amounts of the pigment melanin
- Interactions with medications like the cholesterol-lowering drug cholestyramine (brand names Questran®, LoCholest®, and Prevalite®)
- Women with renal problems or intestinal conditions (such as IBS or Crohn’s disease) may be vitamin D deficient because they can neither absorb nor adequately convert the nutrient.
The aging process also contributes to deficiencies of vitamin D in women. As women age, their bodies slowly lose the ability to mobilize vitamin D, and this lowers their calcium absorption rates. In post-menopausal women, this can create a higher risk of osteoporosis. When estrogen levels are reduced, women seem to have a harder time stimulating the mechanism that builds bone tissue. Vitamin D is critical in bone growth and if it is deficient or estrogen levels are low Calcium, an important co-factor to vitamin D, and may lose efficacy.
Aging also reduces their ability to synthesize vitamin D. Absorption is also impaired as the skin thins with age and the amount of the vitamin D precursor in the skin also decreases.
Vitamin D deficiency symptoms can include:
- Bone pain
- Muscle pain and weakness
- Weak bones/fractures
- Osteoporosis
- Reduced energy levels,
- Altered mood, symptoms of depression
- Sleep irregularities
- Immune function disruption
Treating Vitamin D deficiency
Women entering perimenopause and menopause, when there can be accelerated bone loss, can slow the accelerated bone loss simply by getting enough vitamin D in their system.
The 3 main ways to increase Vitamin D
- Exposure to sunlight, we need about 15 minutes on our hands, a few times each week. Just keep in mind that that sun can damage the skin and increase your risk of skin cancer. Sunscreen should be used when exposed to sunlight, and according to one report in nytimes.com using sunscreen may inhibit the formation of vitamin D in the skin.
- A diet rich in vitamin D that includes natural sources such as fish, fish oils, egg yolks and beef liver or fortified foods such as dairy products, ready to eat cereals, margarine and orange juice.
- Supplements
Some studies in the US indicate that supplementation with vitamin D and calcium significantly reduces bone loss and incidence of nonvertebral fractures in women.
In general, mild deficiency does not require high doses of vitamin D supplements. Conservative quantities of vitamin D supplements range around 400 IU. However it is common to see multivitamin that provide 1,000 IU of vitamin D3. It is also common to see the vitamin D content in a vitamin D only supplements to range betwteen 1,000 and 2,000 IU. Women taking extra calcium, can buy a brand that also provides vitamin D. Vitamin, D3 (cholcalciferol), is considered the most potent form.
Severe deficiency may require injections or orally doses exceeding 50,000 International Units per week or twice a month. Long-term therapy of extremely high doses of vitamin D supplements can result in additional health issues.
There are so many conflicting recommendations about taking vitamin D for any number of reasons. In addition there are so many variables to consider including age, gender, medical history, severity of deficiency and severity of any related medical conditions, that it is best if each person gets advice from their own health care provider.
Get tested
If you think you are deficient consider getting a vitamin D blood testing. There are 2 types of blood test available, a simple serum test that looks just at vitamin D only, and micro nutrient testing of white blood cells where several micro nutrients are tested at the same time.
A simple serum level test for vitamin D when osteoporosis is present does not assess the ability of the body to absorb calcium and prevent further bone loss. The clinical consequences of any potential problems will be more likely detected when looking at multiple factors. Knowing the vitamin D, K and C serum levels are critical, as is knowing the levels of the amino acid carnitine that improves bone mineral density, and zinc for bone integrity. Every concerned nutrient value needs to be evaluated and trended over time. Micro nutrient testing does just that.
Click here to learn more about micro nutrient testing in your area.
The information provided in this article should not take the place of medical advice. Talk to your health care providers if you have questions about dietary deficiencies or supplementation.
Additional information: Nutrient Database Web site, comprehensive list of foods containing vitamin D, Dietary Supplement Fact Sheet,
Sources: http://www.nytimes.com/, http://www.cnpp.usda.gov/dietaryguidelines.htm, Vitamin Deficiency Symptoms Guide, Web MD , PR Newswire, https://healthy.kaiserpermanente.org/, http://www.clinicalgeriatrics.com/articles http://www.womentowomen.com/healthynutrition/, http://en.wikipedia.org/wiki, http://www.cnpp.usda.gov/dietaryguidelines.htm
