8 Telltale signs of vitamin D deficiency (and tips for prevention)
08/01/2020 / By Joanne Washburn / Comments
8 Telltale signs of vitamin D deficiency (and tips for prevention)

It’s no secret that vitamin D, the so-called “sunshine vitamin,” is an essential nutrient. You can find it in a number of foods, including eggs, mushrooms and salmon.

Hailed for its incredible range of health benefits, vitamin D has earned its status as one of the most essential nutrients our bodies need, alongside vitamin C, zinc and iron, among others.

Vitamin D: A potent micronutrient

Despite its name, vitamin D is a prohormone that our bodies produce (our pancreas and liver, to be exact) once the sun hits our skin. It behaves more like a hormone than a vitamin in that it has a more direct and significant effect on our organs.

In fact, low vitamin D levels can impact all 36 organs in our bodies. Vitamin D also has a major role in building strong bones and muscles. Experts also consider vitamin D as essential to immune health and cancer prevention.

Signs of vitamin D deficiency

Despite its importance, a lot of people still end up being deficient in vitamin D. In fact, about one billion people around the globe are found to be deficient in the nutrient, according to a 2015 report published in the Journal of Steroid Biochemistry and Molecular Biology.

But the thing is, people found to be vitamin D-deficient are oblivious to the fact due to a poor grasp of telltale signs to look out for. On that note, here are eight signs of vitamin D deficiency, according to healthcare professionals:

Bone pain

Vitamin D helps our bodies absorb calcium better, thus maintaining bone health. Experts found that people deficient in vitamin D are more susceptible to bone pain and inflamed joints.

Getting sick often

Vitamin D is essential to optimal immune health. Therefore, it should come as no surprise that those deficient in the nutrient are more susceptible to colds, pneumonia, the flu and other similar infections.

Bone loss

Besides being more susceptible to bone pain and aching joints, people deficient in vitamin D also face a greater risk of bone loss or osteoporosis in later life. This, in turn, translates to a heightened risk of fractures that can be life-threatening in older adults.

Tiredness and fatigue

Feeling tired has several causes, and low vitamin D levels is one of them. Studies affirm that anemic people, or those that lack an adequate amount of red blood cells, tend to be deficient in vitamin D. It should be noted that anemia is notorious for causing fainting spells and extreme tiredness or fatigue.

Depression

Scientists maintain that there are vitamin D receptors in areas of the brain responsible for regulating mood. For this reason, people deficient in vitamin D tend to be more susceptible to mood disorders like depression.

Slow wound healing

If you notice cuts or scrapes sticking around a lot longer than usual, you might need to take a vitamin D supplement or eat more vitamin D-rich foods. Vitamin D helps control inflammation and fight infection, so it’s no surprise that a lack of this nutrient affects immune health and impairs the healing process.

Muscle pain

Muscle pain can be attributed to a number of causes, such as improper lifting and over-exercising. But if there’s no probable cause behind it, that can be a sign of vitamin D deficiency. In one study, 71 percent of chronic pain patients had also been found to be deficient in vitamin D.

Hair loss

Hair loss is often attributed to stress, but experts maintain that a lack of vitamin D might also be to blame. Recent studies found that low vitamin D levels are linked to alopecia areata, an autoimmune condition that causes bald spots to appear on the scalp.

Tips for getting enough vitamin D

Raising the amount of vitamin D in our bodies is a lot simpler than most people think. In fact, it’s no different from making sure our bodies are getting enough of other essential nutrients.

For starters, eating foods rich in vitamin D as part of a balanced diet should do the trick. But don’t just binge-eat vitamin D-rich foods from time to time. Instead, incorporate foods like fish, seafood, mushrooms, eggs, oats and cheese into a balanced diet.

Spending time outdoors should also help our bodies produce vitamin D. Make it a habit to exercise outdoors, jog a couple of laps around the neighborhood or tend to an edible garden first thing in the morning to get some sun.

But take note that too much sun exposure can be bad and raise the risk of skin cancer. A good rule of thumb is to avoid going out during the hottest hours (10 a.m. to 4 p.m.). Avoid spending too much time outdoors, too, even if it isn’t flaming hot outside.

Taking vitamin D supplements is also a viable option for raising vitamin D levels in certain groups of people. Take vegans and vegetarians, for example. Because most food sources of vitamin D come from animals, it can be difficult for them to get vitamin D from food alone.

Experts also recommend taking vitamin D supplements for those at risk of poor nutrient absorption (malabsorption) due to old age, darker skin and certain conditions that affect gut health. These conditions include celiac disease, chronic pancreatitis and Crohn’s disease.

Vitamin D is an essential nutrient our bodies need to build strong bones, enhance muscles and boost immune health. To avoid health complications related to vitamin D deficiency, eat foods rich in vitamin D, spend enough time outdoors and take vitamin D supplements.

Sources:

Health.com

NCBI.NLM.NIH.gov

TheSun.co.uk

Academic.OUP.com

Healthline.com

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