When you say, “vitamin D deficiency,” most people would probably think about kids or post-menopausal women having this deficiency. However, a vitamin D deficiency in men can cause problems for them as well.
What causes a Vitamin D deficiency in men?
Vitamin D is different from most other vitamins because our bodies create it naturally. All that’s required is sunlight, which triggers our bodies to manufacture this essential vitamin. Most men require only about 15 minutes of sunlight on their face or arms several times a week to generate a sufficient amount of vitamin D. However, darker skinned men may need five to 10 times this amount. This is due to the fact that the greater amounts of the pigment melanin in darker skin reduce the skin’s ability to produce vitamin D.
Actually, it is the ultraviolet rays of sun light that trigger the production of vitamin D. Unfortunately; smoke, smog and clouds can filter out these rays. So, if you live in an area that is cloudy much of the time (see Seattle or Portland) or smoggy, you may be getting the requisite amount of sunlight but still be vitamin D deficient.
There are some other groups of men who could develop a vitamin D deficiency, including those that are obese, who have had gastric bypass surgery or who have what’s known as fat malabsorption.
The symptoms of a Vitamin D deficiency in men
One of the biggest problems of a vitamin D deficiency in men is that its symptoms are almost invisible or “silent” until it’s too late. A more visible symptom for men over 60 is bone pain, though a man can develop more serious bone problems – such as osteoporosis or osteomalacia – without ever having felt pain in his legs or hips.
High blood pressure can be a symptom of a vitamin D deficiency. Studies have also show a relationship between vitamin D deficiency and depression, including Season Affective Disorder (SAD). Periodontal disease and chronic fatigue can also be symptoms of a vitamin D deficiency.
How Vitamin D helps men
Concerned about your sex life? It appears that Vitamin D can improve your virility. There are also studies that have shown that vitamin D promotes hair growth. This doesn’t mean it will grow hair on a bald man, but it has been shown to grow hair on mice. And how about your weight? One study looked directly at vitamin D intake and body weight and the authors found an inverse correlation. That is, the more vitamin D in your diet, the less you would weigh!
Natural sources of vitamin D
If you can’t spend the requisite amount of time out in the sun to get your vitamin D, there are some food sources with concentrated amounts of this vitamin. Chief among these are fish oil, especially cod live oil. Other good food sources are salmon, shrimp, sardines, milk (of course) and eggs. Sockeye salmon is a very rich source of vitamin D. In fact, just one four-ounce serving provides 739.37 IU (units) of vitamin D. Oysters, halibut and SILK Soymilk are good sources as are fortified cereals (Instant Oatmeal, Cheerios and others), and orange juice, beef and mushrooms.
Vitamin D supplements
Another good answer to a vitamin D deficiency is to take a top-quality vitamin D supplement. Most experts recommend vitamin D3 (cholecalciferol) as our bodies more readily absorb it. You can purchase vitamin D3 supplements from Walgreens or on online as Solgar Drops Vitamin D3 and Sundown High Potency Vitamin D3. Puritan’s Pride and LifeExtension.com also offer this supplement.
In short, a vitamin D deficiency in men can lead to serious problems, which is why it’s good to know the symptoms of a vitamin D deficiency, as well as those things you can do to conquer it.