Vitamin D deficiency
Vitamin D helps the body absorb calcium and keep bones and muscles strong. Most vitamin D is made in the skin from sunlight, so people who spend most time indoors or whose skin is mostly covered are at risk. Deficiency is common in Afghanistan, especially in women and young children. It can cause rickets in children and weak, painful bones in adults, but it is easy to prevent and treat.
Symptoms
- Often no symptoms when mild
- Tiredness and general aches
- Bone pain, especially in the back, hips and legs
- Muscle weakness and difficulty climbing stairs or getting up
- In children: bowed legs, delayed walking, slow growth and late teeth
- Muscle cramps or twitching from low calcium
Causes
- Little time in sunlight, staying mostly indoors
- Clothing that covers most of the skin when outdoors
- Darker skin needs more sun to make vitamin D
- Babies who are only breastfed without vitamin D drops, especially if the mother is deficient
- Diet low in eggs, fish and fortified foods
- Obesity, kidney or liver disease, and some medicines such as for epilepsy
Prevention
- Get sunlight on the face, arms and hands for 15 to 30 minutes most days, for example in a private courtyard
- Take babies and children outside in the sun regularly, avoiding the hottest midday sun in summer
- Eat eggs, fish, milk and yoghurt
- Vitamin D supplements for babies, pregnant and breastfeeding women when advised by a health worker
- Do not take high-dose vitamin D injections or drops without a doctor
Treatment
- Vitamin D tablets, drops or capsules at the dose a doctor prescribes, often higher for a few weeks then a lower daily dose
- Calcium from food or supplements if a doctor advises
- Regular safe sunlight
- Blood tests to check levels when needed
- Too much vitamin D can be harmful, so do not take more than prescribed
Common questions
Does sunlight through a window give vitamin D?
No. Window glass blocks the part of sunlight that makes vitamin D. The skin needs direct sunlight, for example in a private courtyard.
Can I take vitamin D injections to feel more energetic?
Only if a doctor finds you are deficient. High doses taken without need can raise blood calcium and harm the kidneys.