12 Signs of Vitamin D Deficiency (and How to Get More)
One of the most important vitamins for your general health, Vitamin D regulates calcium and phosphorous absorption, boosts your immune system, and is vital for strong muscles, teeth, and bones.
Vitamin D is also believed to play a significant role in minimizing the risk of many diseases including multiple sclerosis, heart diseases, as well as bacterial or viral infections, according to a number of studies.
Vitamin D deficiency is quite common. As many people arent even aware of it, make sure you read the following article to get yourself informed. Should you notice any of these signs, have your vitamin D levels checked promptly.
12 signs of Vitamin D Deficiency
1. Muscle and Bone Weakness:
As vitamin D is essential for teeth, bones and muscles, a lack in this vitamin will result in weakened bones, muscles or teeth.
2. Feeling Sad:
According to research, deep feelings of sadness or even depression are more present in woman with low levels of vitamin D.
3. Great Pain Sensitivity:
Moreover, inadequate vitamin D levels can often lead to chronic pains.
4. Chronic Gum Disease:
Gum swelling, reddening, and bleeding are also more present in people with lower levels of vitamin D.
5. High Blood Pressure:
Apart from your bones, muscles and teeth, your heart as well is dependent on vitamin D. Your blood pressure rises in case theres a lack of vitamin D in your body.
6. Fatigue and Sleepiness:
Lack of energy during the day or even constant feeling of fatigue is frequently found in people with lower levels of vitamin D.
7. Mood Swings:
Serotonin (or the hormone of happiness) plays a crucial role for your mood and its production is influenced by vitamin D.
8. Decreased Endurance:
Athletes with lower vitamin D levels perform less satisfactorily and have lower energy levels in contrast to other athletes, studies reveal.
Stored in our fat cells, Vitamin D is a fat-soluble vitamin. Therefore overweight or obese people need more vitamin D.
10. Gut Issues:
Lower vitamin D levels are found in people struggling with fat absorption, for instance, Crohns, celiac and non-celiac gluten sensitivity, and inflammatory bowel disease.
11. Head Sweater:
A common, early sign of vitamin D deficiency is excessive head sweating.
Allergies can significantly be reduced with adequate vitamin D levels. People with low vitamin D levels are more susceptible to allergies according to a study conducted on 6000 individuals.
Vitamin D, The Sunshine Vitamin
Sun exposure is the best way to get sufficient amounts of vitamin D. Many factors including age, skin color, season, time of the day, as well as the use of sunscreen determine how much sun you need daily.
Be aware that vitamin D is only produced when your skin is unprotected. If you want to get your daily dose of the sunshine vitamin, stay in the sun for at least 10 to 15 minutes before applying your sunscreen. You can even stay longer (about 20-30 minutes a day) if your skin allows it (Be careful not to get sunburnt!)
Foods That Contain Vitamin D
The list of foods that naturally contain vitamin D is limited. As vitamin D insufficiency is increasingly becoming an issue, more and more foods are fortified with it.
- Egg yolk
- Orange juice
Note that it is also important to get enough vitamin K through your diet when you increase your vitamin D intake.
Should you notice any of the above-mentioned symptoms, consult your doctor about getting your vitamin D levels checked. When it comes to maintaining proper vitamin D levels, you can either increase your intake through the sun or your diet or you can take quality supplements. However, keep in mind that there are various supplements on the market, many of which contain harmful ingredients. If a need for dietary supplements arises, be sure to always read the labels carefully and opt for quality supplements.