According to a committee of the Institute of Medicine, someone with a serum 25(OH)D concentrations <30 nmol/L (<12 ng/mL) are at risk of vitamin D deficiency. And you are potentially at risk for inadequacy at levels between 30–50 nmol/L (12–20 ng/mL). A level ≥50 nmol/L (≥20 ng/mL) are considered sufficient. A serum concentrations >125 nmol/L (>50 ng/mL) are associated with potential adverse effects.

25-hydroxyvitamin D (25-OH) is considered the best measure of vitamin D status. It reflects both vitamin D made in the skin and vitamin D eaten from food and supplements. 

Serum 1,25-dihydroxyvitamin D, the active form of vitamin D, is not a reliable measure of vitamin D because it has a short half-life and it may remain normal even in deficiency.

In children, vitamin D deficiency causes rickets, a disease characterized by a failure of bone tissue to properly mineralize, resulting in soft bones and skeletal deformities.

Rickets was first described in the mid-17th century by British researchers. In the late 19th and early 20th centuries, German physicians noted that eating 1–3 teaspoons of cod liver oil daily could reverse rickets.

Certain medical conditions, such as kidney disease, liver disease, intestinal  malabsorption can result in vitamin D deficiencies, and so are people with darker skin pigmentation, limited sun exposure and taking anti-epileptic drugs.

Vitamin D deficiency are also common in someone following diets that exclude animal protein products.

The symptoms of vitamin D deficiency are often very subtle. And many people don’t even realized they are deficient in vitamin D. Some of the symptoms of vitamin D deficiency may include:

• Fatigue or tiredness
• Bone pain
• Joint pain
• Muscle pain
• Low mood
• Low energy
• More frequent illness
• Anxiety
• Irritability
• Weight gain
• Hair loss

Low vitamin D levels in children have also been associated with allergies, asthma and eczema. In adults, it can lead to osteoporosis or osteopenia (soft bones).

Vitamin D is a neuroactive steroid that has been shown in both animal and human studies to be important for normal brain development. Vitamin D receptors and the enzyme responsible for the creating the active form of vitamin D, are everywhere in the central nervous system (spine and brain).

They are found in the brain cells of the substantia nigra, hippocampus, hypothalamus, prefrontal cortex, and cingulated gyrus, where many of these regions have also been shown to have abnormalities in ADHD.

There is data to suggest that vitamin D deficiency during development has deleterious effects on the dopamine system, the defective brain area in the ADHD brain.  In animal models, vitamin D has been shown to be associated with the production of tyrosine hydroxylase, the rate-limiting enzyme for dopamine synthesis.

• Increases dopamine and norepinephrine levels, which reduces the negative symptoms of ADHD
• Increases production of acetylcholine, which helps you to maintain focus, concentration and memory
• Encourages the growth of nerve cells for memory storage and executive function
• Increases the release of serotonin, which helps with depression and seasonal anxiety disorder

Most people meet at least some of their vitamin D needs through exposure to sunlight. Ultraviolet (UV) B radiation with a wavelength of 290–320 nanometers penetrates uncovered skin and converts 7-dehydrocholesterol in skin to previtamin D3, which in turn becomes vitamin D3.

Complete cloud cover reduces UV energy by 50% and shade (including that produced by severe pollution) reduces it by 60%. UVB radiation does not penetrate glass, so exposure to sunshine indoors through a window does not produce vitamin D. Sunscreens with a sun protection factor (SPF) of 8 or more appear to block vitamin D-producing UV rays as well.

Very few foods in nature are good sources of vitamin D. Fatty fish (such as salmon, tuna, and mackerel) and fish liver oils are among the best sources. Small amounts of vitamin D are found in beef liver, cheese, and egg yolks. Vitamin D in these foods is primarily in the form of vitamin D3 and its metabolite 25(OH)D3.

Some mushrooms provide vitamin D2 in variable amounts. Mushrooms with enhanced levels of vitamin D2 from being exposed to ultraviolet light under controlled conditions are also available.

Food is always the best source for nutrients. However, when you have a deficiency, food alone cannot correct the deficiency efficiently. Vitamin D supplements are your best bet to correct a confirmed vitamin D deficiency.

Multiple studies showed that vitamin D supplements may improve ADHD symptoms in children who are deficient in vitamin D. Vitamin D supplementation not only improves some behavioral problems but may prevent exacerbation in some symptoms of the disorder and reduce impulsivity.

In a double-blind parallel clinical trial, 70 students with ADHD (6-13 years old) are given either 1,000IU vitamin D3 supplements or placebo daily for three months.

Another review study of 4 randomized control trials involving 256 children with ADHD. These children are being treated with methylphenidate along with vitamin D for a duration from 6 to 12 weeks. The vitamin D doses used were between 1,000 IU per day and 50,000 IU once a week. 

The Recommended Daily Intake of Vitamin D for Maintenance:

1-13 years old: 600IU daily

14-18 years old: 600 IU daily

19-50 years old: 600IU daily

Ok, there you have it…

I hope you find this information helpful. Let me know what you think and comment below. 

Remember ADHD does not doom your child to a life of under-achievement. You know your child is bright, full of potential, and deserves the best. In fact, many of the world’s greatest discoveries and inventions were made by people with ADHD.

If you’re just starting out on this natural ADHD treatment journey and still in the research phase, check out my new book Eat to Focus. Inside this book, you’ll learn why your ADHD child is always hungry, why he or she seems addicted to milk and bread, the underlying causes of ADHD, and the most effective ADHD treatment that addresses all the causes to reduce hyperactivity, impulsiveness, and anxiety while improving focus and calmness in your ADHD child. 

Don’t forget to download your free gift 15 Quick & Simple ADHD-Friendly Breakfast Ideas before you leave.