Healthy vitamin D levels range between…

What does it mean when your vitamin D levels are so low?

A vitamin D level in single digits is a red flag for severe deficiency, said Dr Arora. Typically, healthy vitamin D levels range between 20 and 40 nanograms per milliliter (ng/mL), with a blood test called 25-hydroxyvitamin D (25(OH)D) being the standard for measuring vitamin D status.

Dr Arora highlights that single-digit vitamin D levels suggest a critical lack of this nutrient, which is essential for many bodily functions, particularly for maintaining bone health. When levels drop this low, the body cannot effectively absorb calcium, compromising bone density and increasing the risk of fractures and other health issues. Immediate intervention is often necessary in cases of such severe deficiency.

When levels drop this low, the body cannot effectively absorb calcium, compromising bone density and increasing the risk of fractures and other health issues.  (?Source: Getty Images/Thinkstock)

What are its effects?

A severe vitamin D deficiency can profoundly impact various aspects of health, Dr Arora explained, primarily due to its crucial role in calcium absorption. When vitamin D levels are low:

• Bone Health: Low vitamin D can result in osteomalacia (softening of the bones) in adults, leading to pain and muscle weakness. It can cause rickets in children, leading to bone deformities like bowed legs. In older adults, prolonged deficiency can lead to osteoporosis, where bones become brittle and are at high risk of fractures.
• Immune Function: Vitamin D is essential for a well-functioning immune system. A deficiency can weaken the body’s defense mechanisms, making individuals more susceptible to infections and potentially contributing to autoimmune diseases.
• Cardiovascular Health: Emerging research indicates a potential link between severe vitamin D deficiency and an increased risk of cardiovascular diseases. Maintaining adequate vitamin D levels may, therefore, play a role in supporting heart health.

How to increase your vitamin D levels

Raising vitamin D levels requires a multi-faceted approach that combines lifestyle changes, diet, and in many cases, supplements:

1. Sunlight Exposure
   The most natural way to increase vitamin D levels is through sunlight exposure, as the skin synthesizes vitamin D upon contact with UVB rays. Dr Arora suggests spending 15-30 minutes outdoors a few times a week between 11:00 AM and 3:00 PM. Exposing larger skin areas, such as the arms, legs, or face, can significantly boost vitamin D synthesis. However, geographic location, skin tone, and season can impact how much vitamin D the body produces from sunlight.
2. Dietary Sources
   While sunlight is the most direct source, certain foods can help boost vitamin D intake. Fatty fish like salmon and mackerel are rich in vitamin D and fortified foods such as milk, orange juice, and certain cereals. Egg yolks and sun-exposed mushrooms also provide smaller amounts of the nutrient. While dietary sources are beneficial, Dr Arora notes that those with critically low levels may not reach optimal vitamin D through diet alone.
3. Supplements
   Vitamin D3 supplements can effectively raise levels quickly for individuals with severe deficiency. Dr Arora advises consulting a healthcare provider for guidance on dosage to avoid the risk of over-supplementation, which can lead to toxicity and cause adverse effects such as hypercalcemia (high calcium levels in the blood).