The answer depends on the severity of the deficiency. Usually, it takes around 1 to 2 months of supplementation to recover from vitamin D deficiency. Besides supplements, there are many other ways to speed up recovery. Here’s what experts have to say about this.
What Is Vitamin D and Why Is It Important?
Vitamin D is a fat-soluble nutrient that helps in the growth and development of bones and teeth. This vitamin helps your body to absorb and use calcium, magnesium, and phosphate. It also has a role in strengthening our immune system.
Some studies also suggest that vitamin D can help alleviate symptoms related to depression and anxiety and protect us against cancer, heart disease, stroke, multiple sclerosis, and type 2 diabetes.
Usually, our body produces this vitamin naturally when we are exposed to sunlight. Some supplements also aid in vitamin D production.
But shockingly, one in five Indians has low vitamin D levels. You may be thinking how it is possible in a country with abundant sunlight. But understand, many factors are contributing to this silent epidemic:
- A strict vegetarian and lactose-intolerant diet that lacks vitamin D
- Not getting enough sunlight exposure
- Having dark skin
- Having a kidney or liver issue
- Taking certain medicines
- Having excess body weight (obesity)
- Having an indoor lifestyle
- Urbanisation and pollution
- Cultural and social practices
- Older age
Having a vitamin D deficiency can directly weaken your bones, which can raise the risk of rickets (in children), osteoporosis (in adults), and fractures (in both children and adults).
Healthy Levels of Vitamin D
Vitamin D level is checked through a simple blood test. If the result comes around 20 nanograms of vitamin D per litre of blood, it is considered healthy. If the result is significantly high (50+) or low (12), you should take appropriate actions.
What Are the Symptoms of Vitamin D Deficiency?
Symptoms of vitamin D deficiency are usually more pronounced in children than in adults, as their bones are still developing.
Symptoms in children:
- Weak, sore, and painful muscles
- Bowed or bent bones
- Muscle weakness
- Bone pain
- Joint deformities
Symptoms in adults:
- Fatigue
- Pain in bones and joints
- Bone loss
- Weaknesses, aches, or cramps in muscles
- Mode changes
Recovery from Vitamin D Deficiency
The following are various ways you can recover from vitamin D deficiency or prevent this problem.
Sun Exposure
Stay out in the sun without covering your face, arms, and legs for 5 to 30 minutes. If you are a working professional, try to walk outside of your office for a few minutes during lunchtime. A UV lamp can also be used after discussion with your doctor.
Diet
If you are non-vegetarian, include fatty fish (salmon and tuna), eggs, and cod liver oil. Vegetarians can go with fortified foods and dairy products.
Supplements
If you are not getting enough vitamin D from sun exposure and diet, you may need to take supplements. People aged less than 65 years should take 600-800 IU of vitamin D3 each day. Those above 65 years should take 800-1000 IU daily. But always discuss with your doctor before taking any supplement.
If you or anyone you know is vitamin D deficient, consult an orthopaedician for a personalised treatment regimen. With a proper plan, you can expect recovery from vitamin D deficiency within 4 to 8 weeks.