Vitamin D deficiency is becoming so common these days. It occurs when body doesn’t get require amount of Vitamin D from sunlight or diet. Thus, vitamin D deficiency can cause loss of bone density, osteoporosis, and broken bones.
Vitamin D is also called Sunshine Vitamin as the body makes it from cholesterol when the skin is exposed to sunlight.
This vitamin gained a lot of attention for its role in immune health, specifically during COVID-19 times. It is not only critical for bone health but it helps in many important functions throughout your body.
Why is vitamin D so important?
Vitamin D is a fat soluble vitamin that plays crucial roles in the proper functioning of the body. It is not only for bone health and immunity but it also helps in preventing cancer and protect against several chronic conditions like:
- Depression
- Type 2 diabetes
- Bone loss
- Heart disease
- Multiple sclerosis
One billion people worldwide are thought to have inadequate vitamin D levels in their blood. The recommended daily intake of vitamin D for most adults is 1,500–2,000 international units (IU).
Signs and symptoms of Vitamin D deficiency
Vitamin D deficiency can be difficult to notice as symptoms don’t occur for months and sometimes years.
So, here are the signs and symptoms to look for,
- Frequent Illness or Infections
This is one of the most common symptoms. The prominent role of vitamin D is supporting immune health that can keep you away from viruses and bacteria that can cause illness.
If you often fall sick, especially with cold or the flu, low vitamin D levels may be a contributing factor.
- Fatigue and Tiredness
Feeling tired can be from number of reasons, one of which can be dude to vitamin D deficiency. Vitamin D deficiency is often overlooked as one of the potential cause of fatigue.
- Bone and Back Pain
Bone and lower back pain maybe symptoms of inadequate vitamin D levels. Vitamin D helps maintain bone health by improving the body’s absorption of calcium.
- Depression
Vitamin D deficiency has been linked to depression, mostly in older adults. The effects of Vitamin D supplements have been mixed, but some research have found that it helps in relieving symptoms of depression.
- Impaired Wound Healing
Insufficient vitamin D levels might be indicated by sluggish wound healing following surgery or trauma. As a wound heals, vitamin D promotes the synthesis of molecules that are essential for the formation of new skin. The function of vitamin D in managing infections and reducing inflammation may also be crucial for appropriate recovery.
- Bone Loss
The metabolism of bones and the absorption of calcium depend heavily on vitamin D. It is important because taking vitamin D and calcium at the same time it helps body maximize absorption. Low bone mineral density in an indication that bones have lost calcium and other minerals. It places older adults, especially women, at an increased risk of fractures. Adequate vitamin D intake maybe a good strategy to protect the bone mass and reduce fracture risk.
- Hair Loss
While stress is common cause of hair loss, severe hair loss may be the result of a disease or nutrient deficiency. Hair loss in women is linked to low vitamin D levels. The normal the vitamin D levels, the lesser hair loss detected.
- Muscle Pain
It is frequently challenging to identify the exact source of muscular soreness. However, evidence suggests that vitamin D deficiency is a potential cause. High dose vitamin D supplements may reduce various types of pain in people with a vitamin D deficiency.
- Weight Gain
A single risk indicator for vitamin D insufficiency is obesity. The possible link between low vitamin D status and both belly fat and increased weight. While vitamin D deficiency may be seen in cases of obesity, further studies are needed to determine whether supplementing with vitamin D helps in preventing weight gain.
What causes a vitamin D deficiency?
Vitamin D deficiency is typically defined having blood levels below 20 ng/mL, while levels from 21-29 ng/mL are considered insufficient.
Some of the most common risk factors for vitamin D deficiency are:
- Having dark skin.
- Being older
- Being overweight or obesity
- Not eating much fish or dairy.
- Staying or working indoors.
- Working overnight shifts
- Having chronic kidney disease, liver disease or hyperparathyroidism.
- Using certain medications that affect vitamin D metabolism, such as statins and steroids.
How do you treat vitamin D deficiency?
- Supplements
Oral supplements are the go to treatment for vitamin D deficiency. Magnesium helps activate vitamin D, so one may want to take this mineral too.
- Food Sources
Eating more vitamin D rich foods may also boost the levels.
Fatty fish
Egg Yolks
Fortified Cereals
Fortified Milk and Juices
Yogurt
Beef Liver
- Getting enough sunlight
Going outside more frequently may also be advised by your doctor, as sunlight is a natural source of vitamin D.