Do you ever feel run down, achy for no reason, or just ill? Life is stressful enough as it is, but is your body trying to tell you something when it’s not receiving everything that it needs to function at its best? If someone is not getting proper vitamins, they may feel tired, or their depressive symptoms may worsen, even if they’re getting good, restful sleep. One of those proper vitamins needed is vitamin D. Known as the “sunshine vitamin,” vitamin D is created when the sun hits one’s skin; however, many individuals across all populations do not get enough. But why? And what can one do about it?
Vitamin D deficiency occurs more often than one would think, from infants to the elderly. People previously unbothered may become concerned, too, as symptoms do not manifest. It’s easy to get low on vitamin D, from spending too much time indoors to living in sunny climates with potential access, yet avoiding sunlight for extended periods due to personal preference; people from all walks of life can find their bodies deficient. However, all it takes is a quick lifestyle adjustment in diet and exercise/fresh air to replenish levels quickly.
That’s what this article on vitamin D deficiency will cover. Not only the symptoms and signs—but you’ll be informed on what it is, why it occurs, how it negatively affects bodily operations, and how to fix the issue. Thus, by the time you finish reading, you should feel fully equipped to know how to identify symptoms and get back on track with your health. So let’s dive in!
What Is Vitamin D and Why Is It Important?
Vitamin D is a crucial nutrient that helps the body operate properly. It’s unique because the body creates vitamin D all on its own through sun exposure to the skin. Therefore, it’s commonly known as the sunshine vitamin. In addition, if sun exposure isn’t sufficient, it can be taken in through specific foods or supplements.
Why is vitamin D so important? It helps the body absorb calcium and keep bones and teeth strong. For example, low vitamin D levels can result in weakened bones and osteoporosis, causing someone to be more prone to injury. Low vitamin D levels also prevent proper functioning of muscles, so without enough vitamin D, someone may experience aches and pains when going about their daily routines. In addition, vitamin D helps the immune system; without it, one’s ability to function as a germ-fighting entity goes down, resulting in higher rates of illness.
When someone has less than normal levels of vitamin D, his or her body cannot perform these various functions. This is known as a deficiency. Some symptoms of a deficiency are not necessarily present while the deficiency exists, but over time, such a deficiency can cause issues down the line which prevent a person from having a good quality of life. But how can someone tell if they have a vitamin D deficiency? Let’s look at the symptoms.
Symptoms of Vitamin D Deficiency
The issue with vitamin D deficiency is that it doesn’t always promote awareness. But symptomology occurs, and it can be chalked up to just being stressed or not getting enough sleep. Yet pay attention if you find yourself suffering from any of the following.
Vitamin D deficiency symptoms include an overwhelming sense of fatigue. This means no matter how much sleep someone gets, after eight hours of rest, they rise and still feel the need to take a three-hour nap three hours later. There is no energy—no matter how many cups of coffee someone drinks. Another critical vitamin D deficiency symptom is unexplained muscle pain.
Another symptom is bone pain. If you’re experiencing joint pain or back pain—especially when waking up in the morning—you could have low vitamin D. Some people even notice a change in their disposition. If you feel more lethargic, irritable, or anxious, your body may be asking for extra vitamin D.
Children experience slight variants. Slower growth and some additional toddler fussiness can indicate a vitamin D deficiency to be tested. In more severe situations, children can develop osteomalacia leading to bowed legs or related deformities.
Yet many of these symptoms are nonspecific to other medical conditions, and this is why it’s so easy to miss a vitamin D deficiency until it’s more complicated. But what causes it in the first place? Let’s find out.
Causes of Vitamin D Deficiency
There are various reasons your body could be deficient in vitamin D. The most common is lack of sun exposure. When the sun hits the skin, it naturally produces vitamin D. Thus, if you are always in an office or at school, or if you are in a location with such bad weather that you are always indoors, your body will never have the chance. People who live in the north with long, cold winters or too many cloudy days are at high risk.
In addition, skin tone makes a difference. If you have darker skin, your body produces less vitamin D from sun exposure than someone with lighter skin. That’s just how it is, and therefore, you either need to spend more time in the sun or find your vitamin D supplements elsewhere.
Diet plays a role, too. Very few foods contain vitamin D naturally. Fatty fish, egg yolks, and fortified milk or cereal might help, but the average human doesn’t eat enough of them daily. For vegetarians or vegans, it’s even harder to get enough from food alone.
Your gender and age play a role. When you’re older, your skin doesn’t synthesize vitamin D as well, and your body doesn’t absorb it either. When you’re an infant, all you have is breast milk and formula, which may not contain enough levels unless fortified.
Certain conditions complicate the matter, too. Gastrointestinal issues like celiac and Crohn’s don’t allow proper absorption of vitamin D. If you’re hot or overweight, vitamin D is harder to come by since it’s stored in fat cells.
Considering all that it does, it’s not surprising to have so many people deficient. But what happens when you don’t fix it? Let’s take a look at the complications.
Health Complications if Vitamin D is Not Fixed
Whether vitamin D deficiency is not fixed, it can have major complications over time. For extended periods, not having enough of what your body needs to survive day to day is definitely concerning.
For example, one of the first things affected is bone health. Vitamin D is needed to absorb calcium and without it, the body fails to absorb calcium, meaning bones are weakened. In children, this creates rickets, which means the bones soften and become bendable. In adults, this creates osteoporosis which in the long run means brittle bones that are prone to fracture and injury. What could be a simple trip and fall can turn into a life-changing event.
Another issue is your strength. When your muscles are not supported by what’s necessary, you may feel weak and shaky, and everyday activities like carrying things or walking longer distances become that much more challenging. It’s like you are inviting yourself to fall—especially in your older age.
Another concern is your immune system. Vitamin D helps your body defend itself from infection naturally. Therefore, with low vitamin D, you find yourself more prone to catching a cold or the virus. Furthermore, low vitamin D prevents your body’s ability to heal properly once you do get sick.
Another concern is your mental health. Studies show that low vitamin D is associated with depression and anxiety. For instance, during winter months when there’s less sunlight, people find themselves sadder or less motivated. While this isn’t the only reason for such feelings, it certainly doesn’t help getting by without vitamin D.
Likewise, if it does, you could experience ramifications elsewhere, like heart problems or issues with blood sugar. But the silver lining is you don’t have to wait until those dire consequences occur. There are many ways to boost your vitamin D levels to avoid them.
How to Prevent and Fix Vitamin D Deficiency
The great thing about vitamin D deficiencies is that they’re typically easy to reverse and it just takes common sense—no complicated protocols—to get you back on track.
Get Some Sun
The most organic way to boost vitamin D is simply being in the sun. 15 to 30 minutes of sun exposure to your face, arms, or legs a couple of days a week can set you straight. Depending on where you live, skin color, and season, that time may vary. If you live in a sunny climate all year round, a quick walk outdoors may be all you need. If you live in some of the more drab areas of the world, you might need a bit more.
But don’t go overboard. Your skin won’t appreciate too much of it, so no burning. Perhaps early morning or later in the evening when the sun is not as intense. But if you’re worried about sunlight exposure, ask your physician for a recommendation.
Eat Foods High in Vitamin D
Another way to boost your vitamin D levels is by eating. Fatty fish such as salmon, mackerel, or tuna are great options. A couple of ounces a week will work wonders. Egg yolks have a small amount of vitamin D as well, so when you enjoy your omelet for breakfast, don’t skip on the yolk.
Many foods are fortified with vitamin D, which means during the processing stage, vitamin D was added. See if your milk, orange juice, yogurt, or cereal is fortified. These are an easy way to get extra vitamin D.
Consider Supplements
When the sun and food aren’t enough, Vitamin D supplements are almost everywhere to make sure you reach your quota. In tablet or capsule form (and in liquid for children), it should be easy to find.
Always check with a doctor before beginning any vitamin routine. A simple blood test can measure how much you already have and how much is safely recommended, as having too much vitamin D can backfire.
Other Minor Adjustments to Your Daily Routine
Besides sunshine, food, and supplementation, there are a few other changes you can make. If you work an inside job, for instance, try to go outside for a little lunch stroll or on break to get some sunshine. If you live in a less sunny area, try to see what activities might transpire outside when you know it’s going to be a sunnier day.
As for children, make sure they are getting enough vitamin D from supplementation or fortified foods—even the pickiest of toddlers can miss out. They should speak to their local pediatrician. Newborns, especially breastfed, may need vitamin D drops. Adults with existing issues should talk to their doctors about the best way to temper the issue. When general health is under control, it’s much easier to adjust vitamin D levels.
Who is Most Likely to be Vitamin D Deficient?
Certain demographics are more prone to vitamin D deficiency than others. Knowing whether you’re one of the at-risk populations can help you prevent deficiencies before complications arise.
First, those who have limited sun exposure are generally more deficient. If you live in the northern hemisphere with a long and harsh winter, if you have a 9-5 inside, if you’re a shut-in, your deficiency levels are probably higher. Also, older adults are at risk because their skin does not make vitamin D as easily, and they are more prone to staying indoors.
Second, those with darker skin are more at risk. Darker skin needs more sun exposure to synthesize the same amount of vitamin D compared to paler skin. Thus, if you have darker skin and live in a consistently overcast area, you’re at higher risk.
Diet also plays a role. Are you vegetarian, vegan, or do you avoid fish and dairy? If so, your sources of vitamin D in food are few and far between. There are also vulnerable populations—children and infants. Breastfeeding supports babies (sans supplementation) and babies who do not eat fortified foods are at risk.
Do you have certain diseases? Obesity or malabsorption syndromes can result in one’s body’s ability to metabolize vitamin D being diminished. If you fall into these categories, it’s worthwhile to check your vitamin D levels.
When to See a Doctor
If you think you need more vitamin A, do not take this lightly. Slight deficiencies may get resolved with lifestyle adjustments, but anything significant needs attention. If you are overly lethargic, in pain, or too depressed, see a physician.
With professionals at your side, a simple blood test can determine vitamin D levels and let you know if supplementation or adjustments in lifestyle are needed. This is especially true for those with certain comorbidities where absorption isn’t ideal and for women who are pregnant, where low vitamin D impacts mom and baby.
With children, keep an eye out for slow developmental progress, illness or lethargy, and bone soreness to know that something isn’t right. A chat with the pediatrician can determine if vitamin D deficiency is the answer and adjust accordingly.
The longer you wait to sort out symptoms, the more they could worsen. The sooner a deficiency is detected, the easier it is to fix without future setbacks down the road.
Conclusion
Vitamin D deficiency might not appear to be the villain it claims to be, but more of an uncomfortable situation that’s easily remedied; however, it can transform one’s quality of life. From osteoporosis to heightened fatigue to immune dysfunction, when a person is vitamin D deficient, even the simplest of tasks becomes that much more difficult. However, with the proper precautions, such inconveniences can be avoided. With natural sunlight exposure, proper nutritional consumption, and supplemental options when needed, awareness is key to ensure appropriate levels are met. If one believes he/she is vitamin D deficient due to the symptoms above, do not brush them aside as nothing—contact a physician and, if need be, get tested.
When you supplement with vitamin D, you’re supplementing with a better you. It’s an effortless lifestyle change that can dramatically impact how you feel regularly. So what are you waiting for? Get outside, get some rays, and give your body what it craves. You’ll thank yourself later.