How Much Vitamin D For Joint Pain? Importance Of Vitamin-D

 The most common problem people are facing nowadays is joint pain. Joint pain does not have any age limits and it is seen even in the youth. As even the youngsters are the victims of this problem, it is considered a big matter and it is time to find an absolute solution to this problem. So a team started to research to find out the root cause of this problem and found that the leading cause of joint pain is vitamin D deficiency. We might get surprised and think that a lack of vitamin D can cause such severe pain. But unfortunately, the answer is a big yes.

Importance Of Vitamin D For Joint Pain!

The team finally came to the conclusion that the most important vitamin that helps bone development is vitamin D and a low level of it can cause joint and muscle pain (also swelling).

Its deficiency can also cause mental and physical health. Vitamin D also regulates the level of calcium and phosphorus in the human body. Thus it is essential for teeth too. Lack of vitamin D can also cause softening of bones (osteomalacia) in adults and rickets in children. Osteoporosis is another result of a low level of vitamin D. It is a medical condition in which the bones become so brittle that even a mild bending over or coughing can cause a fracture. The physical symptom of deficiency of vitamin D includes rheumatoid arthritis pain which often occurs in the knees, legs, and hips. It may also affect the immune system by managing autoimmune cognition such as Type 1 diabetes, multiple sclerosis, etc.

The study shows that a moderate level of deficiency of vitamin D can cause hip pain and knee pain which lasts for a long period, and will get worse when left untreated. Another study suggests that patients with low vitamin levels who are suffering from chronic pain are getting relief after taking vitamin D supplements. . Out of it, the common symptoms are fatigue, joint pain, muscle pain and weakness, bone pain, respiratory problems, neurological issues including numbness, low mood, and seasonal affective disorder. The deficiency of vitamin D will also cause cardiovascular diseases in elder people and pregnancy complications in women. Moreover, recent studies have proved that vitamin D deficiency can even cause cancer if left untreated.

Actually, we must be aware of all the problems that occur due to deficiency of vitamin D. But the truth is that many of us are not recognizing its deficiency and we are going through different treatments and even surgeries to get relief from it. We are not remembering the lessons which we learned from our school days that vitamin D is vital for bone health and development. But recently the public awareness of the necessity of vitamin D has increased when compared with past decades.

Different Sources Of Vitamin D

Sunlight

     We all know that sunlight is one of the main sources of vitamin D. Vitamin D is also known as ‘the sunshine vitamin’ because when our skin gets exposed to light it produces vitamin D from cholesterol. That is when the sun’s ultraviolet B rays hit the cholesterols in the skin cells, it provides the energy for vitamin D synthesis to occur. So spending 15-30 minutes under sunlight each day can maintain a normal vitamin D in most people.

       One gets vitamin D either from exposure to sunlight or obtaining vitamin D from his/her diet and vitamin D supplements. As we have already discussed the production of vitamin D from the sunlight and it is the main source of vitamin D, the overexposure to sunlight will damage our skin and even increase the risk of skin cancer. We will also find it difficult to get a sufficient amount of sunlight during the time of winter which forces us to find an alternative method to produce vitamin D in our body. So the alternative is to take it orally either through food or by using vitamin D supplements.

Food Rich In Vitamin D

If we are trying to add vitamin D to our diet, we must at least have any of the following food items in our daily balanced diet.

• Oily fish such as salmon, mackerel, and tuna
• Fortified milk
• Beef liver
• Egg yolks
• Mushrooms
• Orange juice
• Cod liver oil
• Fortified breakfast cereals

Vitamin D supplements

Some people who are pure vegetarians may struggle to get enough vitamin D through diet and if it is winter they would not get it even through the sunlight. So they can take vitamin D through vitamin D supplements. The study suggests that supplements are very helpful for old age people as their skin loses its ability to synthesize vitamin D effectively. People with dark skin find it difficult to produce vitamin D as they will hesitate to expose their skin to sunlight. It is also useful for breastfeeding infants as it always depends on another person’s situation and availability.

 The study suggests that the long-term use of vitamin D supplements reduces the risk of multiple sclerosis. There is no strong evidence that supports using vitamin D supplements for COVID-19. But it is necessary to maintain a normal level of vitamin D in our body.

Dosage of Vitamin D

The dosage of vitamin D required for a body on daily basis is called recommended dietary allowance (RDA) and it’s a unit international unit (IU). The RDA of a body of age limit 1-70 is 600 IU (15mcg) daily and that of age limit 71 years and above is 800 IU (20 mcg) daily. In pregnant and breastfeeding people also the RDA is 600 UI daily. In children below 1 year, RDA depends upon their weight and physic. Vitamin D supplements are compulsorily prescribed to children below 1 year by medical practitioners. Premature babies are also given vitamin D supplements in the form of drops for better growth and development of bones and muscles.

The RDA can range up to 4000 UI per day for everyone. Most people who are in different medical conditions are not encouraged to consume more dosage unless their healthcare provider supports it. Overdosage of it may cause a high level of calcium in the blood which leads to some other problems. So, in such situations, it is better to speak with the healthcare provider and take an appropriate decision.

The human body needs a lot of essential nutrients and vitamin D is one of the most vital nutrients. Its deficiency will lead to different medical illnesses starting from joint and muscle pain leading to the most dangerous diseases such as cancer and so on. So our main role is to consume an adequate amount of vitamin D either from sunlight, vitamin D-rich food, or vitamin D supplements. It is better to include vitamin D in our daily life before it leads to major diseases because prevention is always better than cure.