abdullah video m1(22) 14 signs of vitamin d deficiency(10min)

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In this video, we are going to talk about 14 signs of vitamin d deficiency

1. Elevated blood levels

In order for vitamin D to reach toxic or dangerous levels in the body, it needs to exceed 100 nanograms (ng) per mL.

Hypervitaminosis D is defined as blood vitamin D levels over 100 ng/mL, while vitamin D intoxication is defined as serum levels over 150 ng/mL (6Trusted Source, 7Trusted Source).

Recommendations on optimal vitamin D levels vary, but research suggests that levels between 30–60 ng/mL are likely optimal and may help protect against illness and disease (8Trusted Source, 9Trusted Source).

Even when taking high dose vitamin D supplements, it’s unlikely that a healthy person’s blood vitamin D levels would come close to reaching excessive or toxic levels.

Most cases of vitamin D toxicity are caused by inappropriate supplement dosing and prescription errors.

For example, in a 2020 case report, a 73-year-old man developed vitamin D toxicity after taking 10,000 IU of vitamin D per day for many years (10Trusted Source).

In another 2020 case report, a 56-year-old woman who took an average of 130,000 IU of vitamin D per day for 20 months in hopes of improving symptoms of multiple sclerosis was hospitalized for symptoms including nausea, vomiting, and muscle weakness.

Her vitamin D levels were discovered to be 265 ng/mL (11Trusted Source).

Note that 130,000 IU is over 30 times the generally recommended safe upper limit of 4,000 IU per day.

2. Elevated blood calcium levels

Vitamin D helps your body absorb calcium from the food you eat. In fact, this is one of its most important roles.

However, if your vitamin D intake is excessive, your blood calcium may reach levels that can cause unpleasant and potentially dangerous symptoms.

The symptoms of vitamin D toxicity are primarily related to hypercalcemia, which means excessively high blood calcium levels (13Trusted Source).

Symptoms of hypercalcemia include:

digestive distress, such as vomiting, nausea, constipation, and stomach pain

fatigue, dizziness, hallucinations, and confusion

loss of appetite

excessive urination

kidney stones, kidney injury, and even kidney failure

high blood pressure and heart abnormalities

dehydration

The normal range of blood calcium is 8.5–10.8 mg/dL (14Trusted Source, 15Trusted Source).

Hypercalcemia typically develops after people take megadoses of vitamin D for a prolonged period of time.

For example, a 2015 case study reported that an older man with dementia who received 50,000 IU of vitamin D daily for 6 months was repeatedly hospitalized with symptoms related to high calcium levels (16Trusted Source).

3. Gastrointestinal symptoms 

The main side effects of excessive vitamin D levels are related to excessive calcium in the blood (13Trusted Source).

Some of the main symptoms of hypercalcemia include:

nausea

vomiting

constipation

diarrhea

poor appetite

However, not all people with hypercalcemia experience the exact same symptoms.

One woman experienced nausea and weight loss after taking a supplement that was later found to contain 78 times more vitamin D than stated on the label (17Trusted Source).

Importantly, these symptoms occurred in response to extremely high doses of vitamin D3, which led to calcium levels greater than 12 mg/dL.

In one case study, a boy developed stomach pain and constipation after taking improperly labeled vitamin D supplements, whereas his brother experienced elevated blood levels without any other symptoms (18Trusted Source).

4. Altered mental status 

Hypercalcemia can lead to altered mental status in people with vitamin D toxicity.

People with vitamin D toxicity–induced hypercalcemia commonly have symptoms like confusion, depression, and psychosis. In extreme cases, coma has been reported (5Trusted Source).

In a 2021 case report, a 64-year-old man accidentally took 200,000 IU of vitamin D per day because he misunderstood medication instructions. He showed altered mental status and other serious symptoms related to hypercalcemia.

5. Kidney complications

In some cases, vitamin D toxicity can result in kidney injury and even kidney failure.

This is because having too much vitamin D in the body can lead to high levels of calcium, which can lead to water loss through too much urination and calcification of the kidneys (21Trusted Source).

Hypercalcemia can also cause the blood vessels of the kidneys to constrict, which leads to decreased kidney function (21Trusted Source).

Indeed, many studies have reported moderate-to-severe kidney injury in people who develop vitamin D toxicity (11Trusted Source, 18Trusted Source, 19Trusted Source, 22Trusted Source).

6. Salmon

Salmon is a popular fatty fish and a great source of vitamin D.

According to the United States Department of Agriculture (USDA) Food Composition Database, one 3.5-ounce (100-gram) serving of farmed Atlantic salmon contains 526 IU of vitamin D, or 66% of the DV (4Trusted Source).

Whether the salmon is wild or farmed can make a big difference in the vitamin D content.

7. Herring and sardines

Herring is a fish eaten around the world. It is often smoked or pickled. This small fish is also a great source of vitamin D.

Fresh Atlantic herring provides 214 IU per 3.5-ounce (100-gram) serving, which is 27% of the DV (6Trusted Source).

If fresh fish isn’t your thing, pickled herring is also a good source of vitamin D, providing 113 IU per 3.5-ounce (100-gram) serving, or 14% of the DV. Pickled herring also contains a high amount of sodium, at 870 mg per serving. It may not be a great option if you are trying to lower your salt intake (7Trusted Source).

Canned sardines are a good source of vitamin D as well. A 3.5-ounce (100-gram) serving provides 193 IU or 24% of the DV (8Trusted Source).

Other types of fatty fish are also good vitamin D sources. Halibut and mackerel provide 190 IU and 643 IU per 3.5-ounce (100-gram) serving, respectively (9Trusted Source, 10Trusted Source).

8. Cod liver oil

Cod liver oil is a popular supplement. If you don’t like fish, taking cod liver oil is another way to get nutrients that are hard to get otherwise.

It’s an excellent source of vitamin D. At about 450 IU per teaspoon (4.9 mL), it clocks in at a massive 56% of the DV. It has been used for many years to treat vitamin D deficiency. It also has a history of being used as part of treating rickets, psoriasis, and tuberculosis (11Trusted Source, 12Trusted Source).

Cod liver oil is also very high in vitamin A, with 150% of the DV in just a single teaspoon (4.9 mL). Vitamin A can be toxic in high amounts. The safe upper limit (UL) for vitamin A is 3,000 mcg. A single teaspoon (4.9 mL) of cod liver oil contains 1,350 mcg of vitamin A.

Make sure that you aren’t exceeding the upper limit with cod liver oil or any other vitamin A supplements (11Trusted Source, 13Trusted Source).

9. Canned tuna

Many people enjoy canned tuna because of its flavor and easy storage methods. It is typically cheaper than buying fresh fish.

Canned light tuna packs up to 269 IU of vitamin D in a 3.5-ounce (100-gram) serving, which is 34% of the DV (15Trusted Source).

Mercury is a heavy metal found in many types of fish. Bigger types of fish contain more mercury than smaller ones. The amount of mercury in canned tuna depends on the type of tuna.

Light canned tuna comes from smaller fish and is lower in mercury. White canned tuna is higher in mercury (16).

Over time, methylmercury can build up in your body. In some cases, it can lead to serious health concerns (16, 17).

The Environmental Defense Fund (EDF) recommends only a single 3.5-ounce (100-gram) serving of light tuna per week. If you’re concerned about mercury consumption, talk with your doctor about the appropriate amount of tuna to eat per week for you (16).

10. Egg yolks

Fish are not the only source of vitamin D. Whole eggs are another good source, as well as a wonderfully nutritious food.

Most of the protein in an egg is found in the white, and the fat, vitamins, and minerals are found mostly in the yolk.

The yolk from one large egg contains 37 IU of vitamin D, or 5% of the DV (18Trusted Source).

A few factors affect the vitamin D level of egg yolks.

Sun exposure for the chicken, the vitamin D content of the chicken feed, and exposing liquid yolk to UV light will increase vitamin D in the egg. When given the same feed, pasture-raised chickens that roam outside in the sunlight produce eggs with levels 3–4 times higher (19, 20).

11. Mushrooms

Other than fortified foods, mushrooms are the only sufficient non-animal source of vitamin D.

Like humans, mushrooms can synthesize vitamin D when exposed to UV light (22Trusted Source).

However, mushrooms produce vitamin D2, whereas animals produce vitamin D3 (22Trusted Source).

Though vitamin D2 helps raise blood levels of vitamin D, it may not be as effective as vitamin D3 (22Trusted Source).

12. Vitamin D fortified foods

Natural sources of vitamin D are limited, especially if you’re vegetarian or don’t like fish.

Fortunately, some food products that don’t naturally contain vitamin D are fortified with this nutrient.

13.Soy milk

Since vitamin D is found almost exclusively in animal products, vegetarians and vegans may find it trickier to get enough (27Trusted Source).

For this reason, plant-based milk substitutes such as soy milk are often fortified with vitamin D, along with other nutrients usually found in cow’s milk.

The amount can vary depending on the brand. One cup (237 mL) contains around 100–119 IU of vitamin D, or 13–15% of the DV (28Trusted Source, 29Trusted Source).

14.Orange juice

Around 65% of people worldwide are lactose intolerant, and around 2% have a milk allergy (30, 31Trusted Source).

For this reason, some companies fortify orange juice with vitamin D and other nutrients, such as calcium. One cup (237 mL) of fortified orange juice with breakfast can start your day off with up to 100 IU of vitamin D, or 12% of the DV (32Trusted Source).

However, orange juice isn’t a great option for everyone. For people prone to acid reflux, it can worsen symptoms.

If you live with diabetes, you may notice that juice causes a spike in your blood sugar level. That said, it’s a great option if you’re trying to treat a low blood sugar level.

Cow’s milk

Cow’s milk is a naturally good source of many nutrients, including calcium, phosphorous, and riboflavin (26Trusted Source).

In several countries, cow’s milk is fortified with vitamin D. In the United States, 1 cup of fortified cow’s milk contains 115 IU of vitamin D per cup (237 mL), or about 15% of the DV (26Trusted Source).

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