Here I explore the connection between vitamin D deficiency and joint pain through my personal experience. It all started when I was pregnant and breastfeeding, where my intense pain in my knees and ankles sparked a deeper interest in possible nutritional deficiencies. By sharing my experiences and discoveries, maybe others in the same situation can get help and avoid problems with the help of nutritious diet and sun for well-being and health throughout the maternity period.
In northern regions such as here in the Nordics, the sun's UVB rays are not strong enough between October and April to generate sufficient amounts of vitamin D in the skin. This can lead to difficulty producing vitamin D from sunlight during the winter months.
Although it is true that the sun's UVB rays are less effective during the winter months in northern regions, this does not necessarily mean that we northerners are deficient in vitamin D during this time. In fact, people in our regions have developed adaptations to deal with the limited exposure to sunlight. This includes, among other things, that we often eat a diet rich in vitamin D, such as fatty fish, egg yolks and fortified foods.
Recently, I have delved into the controversial vitamin D. My reason is that I have felt both this pregnancy and the previous one from pain and pain in knees and ankles. Surely you are thinking, there are lots of explanations for pain in the body during pregnancy and you quickly find connections that explain the joint pain such as:
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Weight gain: During pregnancy, body weight often increases, which can put extra strain on the knees and ankles and cause pain.
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Hormonal changes: During pregnancy, levels of certain hormones, such as relaxin, increase, which can make joints looser and increase the risk of aches and pains.
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Altered walking patterns: The increasing abdominal girth can change the body's balance and walking patterns, which can affect the load on the knees and ankles and cause pain.
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Swelling: Swelling of the legs and feet is common during pregnancy, which can lead to increased pressure and pain in the knees and ankles.
Of course, I cannot on my own rule out that one or more combinations of the above-mentioned explanations are behind my pains.
But after the last pregnancy , the pain increased especially after the birth, which I thought was strange as all other pregnancy symptoms that occur basically disappear as soon as the baby is born. I asked midwives, health centers etc. to get an answer as to why the pain suddenly increased, after the birth. But no one seemed to have heard of this type of knee pain associated with pregnancy.
When the pain was at its worst, I couldn't even touch the mattress on the bed with my knees without reflexively pulling my knee away and momentarily writhing in pain. So I learned not to use my knees for support. That's when I started to think about whether my pain could be due to some kind of deficiency. Note! Of course, you shouldn't self-diagnose, but when I didn't get answers or help anywhere and was to be sent to rehab, I started to explore on my own. At first I thought that maybe I wasn't getting enough calcium and that my body probably got rid of some calcium as the baby's bones developed. But as with everything, you can't just focus on one nutrient, usually, as the body requires a chain of events to be able to assimilate the right amount of nutrients and minerals. So I looked up some basics:
Which vitamins and minerals are common to be deficient after childbirth and during breastfeeding?
After childbirth and during breastfeeding, it is common for women to experience deficiencies in certain nutrients due to the increased demand for nutrients to support the growth and development of the infant. Here are some common vitamins and nutrients that women may be deficient in during this period:
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Vitamin D: Many people already have low levels of vitamin D, and during breastfeeding this can become even more prevalent. Vitamin D is important to support bone health in both mother and baby.
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Calcium: To support the infant's bone development, the body can take calcium from the mother's bones, which can lead to a deficiency if adequate amounts are not taken in through diet or supplements.
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Iron: Women may experience increased blood loss during childbirth, which can lead to iron deficiency. Breastfeeding can also increase the demand for iron because iron is transferred into breast milk to support the infant's blood formation.
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Folate (folic acid): Folic acid is important for preventing birth defects, and after delivery it may be important to continue to maintain adequate levels of folate, especially if the woman plans to become pregnant again.
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B vitamins: B vitamins are important for energy metabolism and for supporting healthy nerve function. Breastfeeding can increase the demand for B vitamins.
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Omega-3 fatty acids: These fatty acids are important for brain development in the infant and can be transferred into breast milk. Women may need to increase their intake of omega-3 fatty acids while breastfeeding.
So I started from my thesis, i.e. "that I had some kind of nutrient deficiency" which started at the end of the pregnancy and which then continued as I was now breastfeeding. But which nutrient(s) could create these problems? A quick search for studies on joint pain and vitamin D deficiency led to the following scientific assumption:
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Rheumatoid arthritis (RA): Studies have found that low levels of vitamin D may be associated with an increased risk of rheumatoid arthritis and that people with RA often have lower vitamin D levels compared to healthy individuals. There is also evidence that vitamin D supplements can reduce inflammation and pain in some people with RA.
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Osteoarthritis: There is some research to suggest that people with osteoarthritis, especially those who have low levels of vitamin D, may experience improvements in their symptoms when they take vitamin D supplements. However, results are mixed and more research is needed to determine the exact role of vitamin D in the treatment of osteoarthritis.
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Joint pain in general: Some studies have also shown that people with non-specific joint pain may have lower vitamin D levels than healthy individuals. There is also some indication that vitamin D supplements may be beneficial in reducing joint pain in some people, especially those with low vitamin D levels.
*However, it is important to note that results from studies are variable and more research is needed to fully understand the relationship between vitamin D and joint pain, as well as the potential effect of vitamin D supplementation on the treatment of various joint-related conditions.
As you yourselves understand, my experience and thesis are not scientific assumptions, I have only tried to logically find an explanation for my pains, an explanation I did not get anywhere else. I was able to confirm my thesis (highly unscientific) by looking back at the summer months of May-Sep 2021 and realizing that I probably wasn't out in the sun enough to meet the vitamin d needs of both me and baby, I didn't drink/eat that much dairy products or fortified foods. So that's why I allowed myself to test a food supplement with vitamin D.
There are different types of vitamin D supplements available on the market, but the two most common forms are D2 (ergocalciferol) and D3 (cholecalciferol).
When it comes to choosing the best type of vitamin D supplement to take, many experts prefer D3 because it is the most bioavailable form that mimics the vitamin D produced naturally in the body.
I chose Holistic Vitamin D3 and slowly but surely the pains started to subside. This can be due to many reasons and the fact that after a couple of months I also stopped breastfeeding. But for me it was a relief to feel the eternal pain go away and I could use my knees again. However, it should be added that vitamin D is not a vitamin that should be overdosed in any way because vitamin D is fat-soluble. And apart from water-soluble vitamins that we sweat and pee out, vitamin D is stored in our fat cells. Therefore, vitamin D dietary supplements are a controversial supplement. You cannot overdose on vitamin D naturally, i.e. the vitamin D we get through the sun or diet, but if we also take supplements, there is a risk that we take in too large amounts that can actually lead to dangerous conditions and problems .
Examples of naturally vitamin D-rich foods, instead of supplements:
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Oily fish: Oily fish such as salmon, mackerel, herring and sardines are excellent sources of vitamin D. A single serving of oily fish can contribute a significant portion of the recommended daily intake of vitamin D.
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Egg Yolk: Egg yolk is another natural source of vitamin D. Including eggs in the diet can help increase vitamin D intake.
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Liver: Liver, especially chicken liver, is an excellent source of vitamin D. Including liver in the diet can be a way to get more vitamin D.
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Fortified foods: Some foods are fortified with vitamin D, such as dairy products (milk, yogurt, cheese), grain products, and plant-based alternatives such as soy milk or almond milk. Choosing fortified foods can be an easy way to increase your intake of vitamin D.
In addition to women during pregnancy and breastfeeding (which I belonged to), several other groups in Sweden may be at increased risk of vitamin D deficiency. Here are some examples of such groups:
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Older adults: Older people usually have less exposure to sunlight and may have a harder time producing enough vitamin D in their skin. In addition, older adults may have reduced nutrient absorption or eat a less varied diet, which may increase the risk of vitamin D deficiency.
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People with dark skin: People with dark skin have a higher amount of melanin, which can reduce the body's ability to produce vitamin D from sunlight. This can increase the risk of vitamin D deficiency in people with dark skin tones.
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People with limited exposure to sunlight: People who spend most of their time indoors or who wear clothing for cultural or religious reasons may have limited exposure to sunlight, which can lead to vitamin D deficiency.
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People with obesity: Vitamin D is stored in adipose tissue, which can reduce the availability of vitamin D in the bloodstream. People with obesity may therefore have an increased risk of vitamin D deficiency.
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People with certain diseases or medical conditions: Certain diseases or medical conditions, such as celiac disease, inflammatory bowel disease, or kidney disease, can affect the body's ability to absorb or use vitamin D, which can increase the risk of deficiency.
Note! People who are unsure of their vitamin D level or at risk of deficiency should consult a doctor or other qualified health care professional for advice and testing.
The recommended daily dose of vitamin D may vary depending on age, health and individual needs. Here are some general guidelines for vitamin D supplementation:
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Infants (0-12 months): Consult a physician for dosage recommendations for infants, vitamin D supplements are usually given to infants to ensure adequate levels.
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Children (1-18 years): Between 400 and 1000 IU (international units) per day may be suitable for children, but specific doses should be consulted with a doctor.
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Adults (18 years and older): For most adults, a daily dose of 600 to 800 IU is considered sufficient to maintain adequate vitamin D levels. Some individuals with special health conditions or risk factors may need higher doses, which should be discussed with a doctor.
