Vitamin D deficiency is a common issue, affecting 1 billion people worldwide. That’s about 50% of the global population.
Researchers are still uncovering the many roles vitamin D plays in keeping our bodies strong and healthy. But one thing is clear: its significance to our well-being is paramount.
Read on to learn the signs of a vitamin D deficiency, and how to make sure you’re getting enough.
Signs of a vitamin D deficiency
There are often no symptoms or signs of a vitamin D deficiency. But if you’re more exhausted than usual or experiencing sudden muscle pain or mood changes, your levels may be low.
Here are some potential low vitamin D symptoms:
Weak, achy muscles and/or bones: Vitamin D helps our bodies absorb calcium, a foundational building block of strong bones, as well as other key minerals like magnesium and phosphate. Deficiency may cause pain or weakness in bones or muscles–and over time, you may be at a higher risk of developing a bone disease, such as osteoporosis.Constant fatigue; Essential for healthy bones, muscles, and the production of energy in cells, a shortage of vitamin D can leave you persistently tired and decrease your stamina. Hair loss: Vitamin D is processed by skin and hair cells that make keratin. Without enough of it, keratinocytes struggle to regulate your natural hair growth and shedding cycles.Delayed wound healing: Vitamin D is crucial for skin cell regulation and the function of platelets, which help with blood clotting and tissue repair. So a deficiency can slow wound healing.Overeating: Some studies indicate that low levels of vitamin D may impair satiety and lead to overeating or even binge eating, especially in teens.Weight gain: Lower vitamin D levels are associated with higher body mass index (BMI) and metabolic issues (such as diabetes), potentially slowing metabolism and hindering weight loss efforts.Brain fog: Some studies suggest a vitamin D deficiency can cause brain fog and memory problems, as well as age-related cognitive decline.Mood issues: Vitamin D plays a role in the metabolism of neurotransmitters like serotonin. A deficiency can lead to emotional disturbances, depression, and/or anxiety.Sleep problems: Research suggests that vitamin D plays a role in regulating melatonin, as well as other aspects of the “sleep-wake cycle.” If you’re deficient, you may have trouble falling or staying asleep.Dizziness: A lack of vitamin D can cause dizziness, as it’s essential for regulating blood pressure and fluid balance.Heart issues: Vitamin D protects heart cells and the lining of blood vessel walls, so deficiency can elevate heart disease risks.Frequent infections: Vitamin D is crucial for healthy immune cell function. If you’re deficient, you may get sick more often than usual.
How to determine if you’re deficient in vitamin D
Your doctor can provide a simple blood test to check your levels.
People with darker skin tones produce vitamin D less efficiently due to higher melanin content (the pigment responsible for skin color). This makes them more prone to deficiency.
Seniors aged 65 and older may also produce less vitamin D than previously in their lives, particularly if they spend limited time outdoors.
Best sources of vitamin D
Some of the best sources of vitamin D include:
SunlightFatty fish, such as salmon, tuna, sardines, and cod liver oilEgg yolksMushroomsBeef liverFortified dairy products like milk and yogurtFortified non-dairy milk products, such as almond, soy, and oat milkFortified orange juiceFortified breakfast cereals
In addition to sunlight and food sources, you can also take a vitamin D supplement. Next, we’ll delve into how to make sure you’re supplementing with vitamin D the right way.
How to supplement with vitamin D properly
If you’re under 65, doctors typically recommend 600 international units (IU) of vitamin D3 daily. If you’re over 65, you may need 800 IU.
Experts recommend taking vitamin D3 (animal-sourced) as opposed to D2 (plant-sourced). The body absorbs D3 more easily, and it keeps vitamin D levels high for a longer period.
For significant deficiencies, a doctor might prescribe a higher dose. Work closely with your doctor to ensure you receive the correct dosage, as taking too much can cause complications like nausea, kidney stones, or toxicity.
Can a person take too much vitamin D?
While this nutrient is extremely important, more isn’t always better–and it is possible to overdose. The main side effects of too much vitamin D are related to a condition called hypercalcemia, in which calcium builds up in the blood.
Signs of hypercalcemia include:
NauseaVomitingDiarrheaConstipationWeaknessIntense thirstChanges in consciousnessHigh blood pressureCalcification in the kidneysKidney failureHearing loss
It can take months to recover from hypercalcemia, since vitamin D stores in body fat and slowly releases into the bloodstream. Be sure to take only the amount of vitamin D you need for optimal wellness.
You might also consider adding vitamin A, vitamin K, and magnesium to your supplement regimen. These nutrients help with proper vitamin D absorption and may reduce risks tied to high vitamin D levels, according to some studies.
Vitamin D is vital for many bodily functions, ranging from bone health to mood regulation. If you think you may be deficient, consult with your healthcare provider to check your levels and discuss the best remedies for you.
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