Experiencing fatigue, bone pain, or mood swings? These could be signs of Vitamin D deficiency. Learn about the importance of Vitamin D and how to ensure you are getting enough.Together with a doctor, we figure out how to notice a lack of the sun vitamin in time and maintain excellent health this fall.
Vitamin D is involved in many vital processes: from strengthening bones to supporting the immune and nervous systems, as well as kidney and heart function. However, the modern diet and lifestyle in a metropolis do not always allow us to get enough vitamin D — 600–800 IU (international units; IU for adults). Therefore, according to the latest independent studies , more than 50% of Russians experience a deficiency.
How to Know if You Have a Vitamin D Deficiency
It can be difficult to recognize a deficiency of the sun vitamin: signs of hypovitaminosis can resemble symptoms of other diseases. But there are still sos signals from the body that are worth paying attention to.
Muscle pain and fractures
Vitamin D helps absorb calcium, a key mineral for bone health. A lack of this nutrient leads to a decrease in calcium levels in the blood, which forces the body to take it from bone tissue. Thus, our “internal support” becomes fragile and can break even with minor injuries.
Frequent cramps are another common symptom. Vitamin D is involved in the normal transmission of nerve impulses, affecting muscle contraction and relaxation. A deficiency can disrupt this process, leading to cramps and pain.
Fatigue and low mood
If you sleep well but still feel low on energy, it may be due to vitamin D. It affects the level of the happiness hormone serotonin, so a deficiency increases the risk of depression, apathy, and chronic fatigue. This is especially noticeable in autumn and winter, when there is less sunlight and natural synthesis of vitamin D decreases.
Frequent colds and infections
Immune cells, such as T-lymphocytes, are responsible for fighting bacteria and viruses in the body, and they are activated by vitamin D and destroy pathogens. Research confirms that people with low levels of vitamin D have weakened immunity, which is why they are more likely to get the flu and other respiratory diseases.
Slow wound healing
It’s not the most obvious symptom, but minor cuts and scrapes can take longer to heal due to a lack of the sunshine vitamin. When levels are low, skin becomes vulnerable because vitamin D helps produce antimicrobial peptides, which are important compounds for rapid skin repair.
Problem skin and hair loss
Vitamin D helps skin cells renew themselves and hair to maintain growth, maintaining a healthy shine. That’s why a lack of vitamin is sometimes indicated by appearance. If your skin has become dry and prone to flaking, and your hair looks dull and falls out more often than usual, this may be a sign of deficiency.
How to Increase Vitamin D Levels in Your Body
If you notice several of the listed symptoms, don’t guess – it’s better to see a doctor right away. A specialist will prescribe a blood test and offer a plan to replenish the deficiency.
As a preventative measure, it is not only sunbathing that will help maintain normal levels of vitamin D.
It is better to approach this issue in a comprehensive manner:
- Include foods rich in vitamin D in your diet. The highest content is found in wild salmon, fish oil, herring, and mackerel. Vitamin D can also be found in sardines, tuna, egg yolks, and fortified dairy products (milk, yogurt, cheese). Don’t forget about mushrooms – shiitake and champignons are an excellent source of vitamin D for vegetarians.
- Taking care of your health with dietary supplements. Eating a varied and balanced diet every day is not an easy task. In addition, vitamin D from food may not be fully absorbed. Therefore, supplements are a convenient and effective way to maintain the level of important nutrients all year round. Particular attention should be paid to the bioavailable form of vitamin D in sprays: thanks to the fine spray, it easily enters the bloodstream. The preventive dose of vitamin D varies from 400 to 2000 IU per day, but if there are problems with absorption or a serious deficiency, the doctor may prescribe higher doses.