Glenn Wagstaff
Shivani Shirolkar
I didn’t see a vitamin D deficiency coming. I’m only 19 years old, and I’m living in quite a medically advanced age, or so I thought. A couple of days ago, I found out that a blood test of mine revealed that my vitamin D levels had sharply declined. Though I was relieved that I was facing a fairly minor problem, it wasn’t something I was expecting. After receiving my lab results, some quick research told me that a vitamin D deficiency was a lot more common than I had originally thought — it affects 40 to 75 percent of the general population.
It was difficult for me to even recognize the symptoms of a vitamin D deficiency, as they can be quite subtle. Chronic weakness, low bone density and depressed moods are common signs of not getting enough of it. Oftentimes, unrelated symptoms may show up, so a doctor’s diagnosis is the best judge of what is going on.
Having lived most of my life in India, where direct sunlight is readily available, I managed to get an adequate dose of vitamin D every day. Raleigh, in contrast, is less exposed to direct sunlight and is also too cold during winter to step outdoors. Being dark-skinned also increases the chance of becoming deficient in vitamin D, due to higher levels of melanin blocking ultraviolet light. More than 90 percent of one’s daily requirements usually come from the sun, so it’s essential to rely on diet and supplements to make up for these shortcomings.
I now realize that my dietary choices as a college student could have also contributed in causing this. With classes being scattered throughout the day and homework demanding attention, it’s difficult to prioritize healthy eating habits.
Fortunately, NC State Dining provides nutrition guides for health and wellness on campus and offers guidance to stay healthy. Furthermore, the Well-Fed Wolfpack program presents students with nutrition updates and fitness tips. Their team of dietitians can help in giving advice as to how to incorporate a healthy amount of vitamin D in a meal plan.
According to an earlier Technician article, Alli Nickell, then-vice president of the Nutrition Club at NC State, stated that vitamin D is among the most important vitamin supplements offered in drugstores. It helps build stronger bones, improves immunity and has been linked to preventing some kinds of cancer.
Sarah Ash, a professor in the Department of Food, Bioprocess and Nutrition Sciences, explained that vitamin D is a hormone, unlike the other vitamin groups, and its main role is to maintain blood calcium levels, which translates to stronger bones.
Lower levels of vitamin D have also been linked to depression and Seasonal Affective Disorder, a mood disorder occurring during winter, when there is relatively less sunshine. Due to its biochemical effects on the brain, the lack of it can cause other mental health issues like panic disorder and insomnia.
As chronic weakness is a less noticeable symptom of a vitamin D deficiency, it has the potential to keep hindering learning productivity in college. It struck me that I ought to be taking the lack of vitamin D in my system more seriously, since these factors are sure to relate to academic performance and the general state of well-being.
Dairy products, breads and cereals are great sources of vitamin D to rely on during the colder months. It’s definitely a good idea to take advantage of pleasant sunny days when we have them, though too much sunlight can cause skin cancer. In addition to these sources, vitamin supplements are an easier option that give you the exact daily recommended values.
Looking back, I see that I didn’t care much about whether I was getting the nutrition I needed. Though I prefer being indoors for the most part, as I now understand the importance of healthy levels of vitamin D, I realize that needs to change. College students should consciously put in effort to include food components that are high in vitamin D, and other nutrients as well, in their daily diet. It’s easier to keep your amounts healthy now than to have them crash in the future and face the consequences.