What Are The Most Common Signs and Symptoms of Vitamin D Deficiency?

Vitamin D is an essential nutrient that serves powerful uses in the human body. In spite of its importance, it is often overlooked by people when adding vitamins into their diet. The reason is often that the symptoms and benefits of healthy vitamin D levels require longer time horizons to present themselves.

Few vitamins affect a person’s overall well-being as much as this nutrient does. Let’s look at some of the benefits, what happens when we don’t get enough, and ways that we can naturally boost our Vitamin D levels for optimal health.

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The role of vitamin D in our bodies

Vitamin D has its hands on many important functions. Perhaps most crucial is regulating the absorption of calcium and phosphorus and ensuring the proper function of the immune system.

Normal levels of vitamin D are key to the healthy growth and development of bones and teeth. In addition to their role in crucial body functions, they have also been linked to aiding in other areas as well.

Fighting chronic diseases

Research suggests that vitamin D might contribute to the fight against chronic ailments such as MS, heart disease, and rheumatoid arthritis, to name a few.

Regulate mood

Healthy levels of vitamin D may help the body is experiencing an overall sense of positive well-being and avoidance of depression or anxiety and may even boost energy and focus.

May support weight loss

A goal for many people, research has shown that paired with a healthy diet and exercise, those who regularly supplement with calcium and vitamin D may notice better results than those that don’t.

Symptoms associated with low vitamin D levels

Despite its importance and numerous benefits, nearly 42% of Americans are deficient in this vital nutrient. As important as healthy vitamin D levels are to our bodies, having too little can have a far-reaching negative impact.

Recurring illness and infection

Vitamin D is one of the few nutrients that directly interact with the cells that are tasked with fighting infection.

If you often come down with colds or the flu, low vitamin D levels may be the culprit. A deficiency may even contribute to respiratory tract infections such as bronchitis and pneumonia.

Reduced ability to fight chronic diseases and infection

When there are low levels of vitamin D in the system, it limits the body’s ability to initiate processes that build the immune system and protect cells of the body from infection. It has been shown that low vitamin D may make people more susceptible to viruses such as COVID-19.

Compromised protection against multiple forms of cancer

There are a host of studies that have found a protective relationship between vitamin D and lower risk of different forms of cancer. The evidence suggests that low vitamin D levels could increase the likelihood of cancer incidence and mortality.

Bone pain and muscle weakness

Essentially to the healthy development of the skeletal structure of the body, low vitamin D levels may lead to major issues, including bone pain, muscle weakness, falls in the elderly, low bone mass, and fractures.

Chronic fatigue and tiredness

There is a strong case linking low vitamin D to overall lethargy. It does this by affecting factors such as poor sleep, anxiety, and diminished mental clarity that in turn cause people to experience major fatigue and tiredness.

Factors that contribute to low vitamin D levels

Unlike nutrients such as vitamin C and vitamin B12 that are only derived from diet, the body has the ability to produce vitamin D. Because of this; many would assume that the body is capable of producing the right amount their body needs. While true in principle, it is not the whole picture. How much vitamin D the body produces is dependent on a host of factors.

It’s important to remember that our bodies do not produce Vitamin D in response to low supply. Production is triggered by other factors, including our environment.

Vitamin D production is largely influenced by the amount of direct sunlight a person is exposed to. Depending on lifestyle habits, geographic location, and climate, how much direct sunlight you receive can have a major impact.

Additional contributors to reduced vitamin D include:

• darker skin
• getting older
• obesity
• working indoors or overnight
• having chronic kidney disease, liver disease
• Celiac disease
• using medications like statins and steroids

How to avoid a vitamin D deficiency naturally

Thankfully, there are a series of strategies that we are able to implement in order to make sure that we have healthy, normal levels of vitamin D for our body’s function at peak performance.

Regular direct exposure to sunlight

Direct contact on the skin is essential for your body to receive the signal to begin production of vitamin D. Keep in mind that sunscreen can affect the effectiveness. Even though it is effective, it may not be feasible for people living in low sunlight areas.

Nutrition

There are many dietary sources that can help naturally increase the levels of vitamin D in your body. Adding fish and dairy are common ingredients people add. For example, a 3.5oz serving of salmon contains over half the daily recommended amount of vitamin D for adults. Although food is a practical way to increase vitamin D, some may not find it feasible because of dietary restrictions or weight loss goals.

Oral supplements

Present in many multi-vitamins and as standalone products, taking a vitamin D supplement is a path many choose. The only issue is in regards to the body’s ability to metabolize it effectively. Depending on different factors, absorption may be as low as 20% of what you take.

Vitamin D IV treatments

Considered by many to be the gold standard for boosting vitamin D levels, receiving an IV delivers vitamin D directly into your body, making it immediately ready for use by providing 100% bioavailability to this important nutrient. While the other methods listed may take days or weeks to experience improvement, those receiving IV infusions have experienced changes within just a few hours.

Regardless of what strategies you use to ensure your body has normal vitamin D levels, it is clear that it is an important part of our overall health and optimization.