How to determine the Vitamin D3 level

Q: What are the symptoms of vitamin D deficiency?

Fatigue, muscle weakness, aching limbs, frequent infections, low mood. In severe cases, bone pain or muscle cramps.

Q: How does vitamin D deficiency manifest itself?

Physically, it manifests itself in weak muscles, brittle bones, or persistent infections. Mentally, it often manifests itself in low mood or listlessness.

Q: Which foods contain vitamin D?

Fatty fish (salmon, herring, mackerel), eggs, liver, mushrooms, and fortified products such as certain types of milk or margarine.

Q: What is a quick remedy for vitamin D deficiency?

The quickest remedy is to soak up some sun (10–20 minutes with uncovered skin, depending on skin type) or take vitamin D supplements (but best after a blood test and consultation with a doctor).

Q: What should you eat if you have a vitamin D deficiency?

Fish, eggs, mushrooms, and fortified foods on a regular basis. This is more of a support measure, but it's usually not enough on its own.

Q: What diseases cause vitamin D deficiency?

Strictly speaking, the deficiency itself causes diseases: rickets in children, osteomalacia or osteoporosis in adults. The risk of autoimmune diseases or cardiovascular problems may also increase.

Q: What are the consequences of vitamin D deficiency?

Weak bones, increased risk of fractures, muscle weakness, susceptibility to infections, depressive moods. In the long term, it can lead to chronic problems.

Q: How does vitamin D deficiency affect the psyche?

Many people report depressive moods, listlessness, and irritability. Vitamin D plays a role in regulating serotonin, our “feel-good hormone.”

Q: What is the worst that can happen with vitamin D deficiency?

In children, bones can become deformed (rickets). In adults, bones can become soft and brittle, leading to serious fractures. In extreme cases, it can also exacerbate heart or immune system problems.

Dr. Truls Marius Aarra

24 лют. 2022 р.

Reading time: 3 minutes

You can measure your vitamin D levels by using a blood test to determine if you have enough vitamin D in your body. In fact, not the active form of vitamin D is measured, but the concentration of 25(OH)D (25-hydroxyvitamin D) in the blood.

The 25 (OH)D value is a precursor of vitamin D, in which form is is transported in the blood. If necessary, this form is converted into the active form of vitamin D (calcitriol).

The 25 (OH)D value shows how much vitamin D you got through nutrition or produced during sun exposure. But this value does not tell you anything about your vitamin D levels throughout the year, which will vary depending on the sun exposure and vitamin D uptake from food.

The half-life of 25(OH) Vitamin D is 2 month. This means, that the vitamin D level will fall to half of its value, provided that you no longer get any vitamin D at all.

The 25 (OH)D value is a precursor of vitamin D, in which form is is transported in the blood. If necessary, this form is converted into the active form of vitamin D (calcitriol).

The half-life of 25(OH) Vitamin D is 2 month. This means, that the vitamin D level will fall to half of its value, provided that you no longer get any vitamin D at all.

Topics in this article:

What does the 25(OH)D value mean?

What does the 25(OH)D value mean?

What does the 25(OH)D value mean?

Nobody can say what the optimal 25(OH)D value is. Therefore, the suggestions vary by author. After viewing many different suggestions, we came to the following conclusion:

under 20 ng/ml - Vitamin D deficiency - there is an increased risk for rickets, osteoporosis, calcium deficiency, and other vitamin D deficiency symptoms
from 21 to 40 ng/ml - insufficient Vitamin D supply - may eventually lead to deficiency symptoms
from 41 to 60 ng/ml - sufficient to optimal Vitamin D supply - ideal to maintain good health
from 61 to 80 ng/ml - normal to high Vitamin D supply - this value is still within the normal range
from 81 to 100 ng/ml - slightly increased value - does not necessarily represent a health risk. These values can normally only be achieved by taking vitamin D supplements
from 101 to 150 ng/ml - Vitamin D over supply - these values are not yet classified as harmful
over 151 ng/ml - Vitamin D intoxication - the oral intake of Vitamin D and sun exposure should be discontinued
over 280 ng/ml - will lead to a disturbance of the calcium metabolism
People in southern countries who get a lot of sun exposure, have often a value of 100 ng/ml or more, but do not show any signs of overdosage. Dark-skinned people usually need a 5 to 10 times longer sun exposure than people with light skin, to produce the same amount of vitamin D in the skin.

Vitamin D production can vary significantly
The ability of each person to produce vitamin D through sun exposure or to increase the vitamin D level by taking vitamin d supplements, can vary significantly and depends on age, body weight, skin colour, sun exposure, and life style.
It is not said, that each person can reach the same vitamin D level by taking the same amount of vitamin D or having the same sun exposure. Some people may need more or less vitamin D per day to achieve the same level.
Therefore, the recommended rules for calculating the optimal vitamin D dosage are only indicative. To know your personal vitamin D level, a 25(OH)D blood test has to be performed. It shows you exactly how your vitamin D level is changing depending on the vitamin D intake and sun exposure.
What is the difference of the 25(OH)D value shown in ng/ml or nmol/l?
In Europe the 25(OH)D value is usually measured in ng/ml. But any laboratories also use nmol/l.
- To calculate a test result from nmol/l to ng/ml, divide the nmol/l value by 2,5. For example, 50 nmol/l are equal to 20 ng/ml (50 ÷ 2,5).
- To calculate a test result from ng/ml to nmol/l, multiply the ng/ml value with 2,5. For example, 20 ng/ml are equal to 50 nmol/l (20 x 2,5).

Frequently Asked Questions About Vitamin D Deficiency

How do I feel when I have a vitamin D deficiency?

Mostly tired, listless, and often irritable. Some describe it as a permanent winter fatigue.

What are the symptoms of vitamin D deficiency?

How does vitamin D deficiency manifest itself?

Which foods contain vitamin D?

What is a quick remedy for vitamin D deficiency?

What should you eat if you have a vitamin D deficiency?

What diseases cause vitamin D deficiency?

What are the consequences of vitamin D deficiency?

How does vitamin D deficiency affect the psyche?

What is the worst that can happen with vitamin D deficiency?

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