As a nutrient that can be easily absorbed from the sun, it seems quite impossible to have Vitamin D deficiency.
Unfortunately, many of our modern sedentary lifestyles, whether we are stuck at home or inside an office, makes it possible for so many people to have a Vitamin D deficiency. In fact, it is estimated that around 1 billion people around the world have Vitamin D deficiency or insufficiency, and it is more common among the elderly.[1]
While Vitamin D is so essential to our health, it can be hard to detect deficiencies as its symptoms can be subtle. However, prolonged deficiency can lead to more serious consequences, so it definitely should not be ignored.
The Importance of Vitamin D
Vitamin D is essential for maintaining the body’s processes, as it plays an important role in regulating the amount of calcium and phosphate in our bodies, as well as sustaining the immune system. With vitamin D, our bodies are able to maintain strong bones and a healthy resistance against most diseases.
Here are some of the reasons why vitamin D is so important[2]:
- It helps our bodies absorb calcium. Vitamin D and calcium works together in keeping our bones healthy and strong. A lack of these vitamins can cause bone health issues such as rickets, osteoporosis, and the susceptibility to fractures.
- It helps improve our mood. Some studies have found that sufficient vitamin D supplementation can regulate the mood and even fight off depression. People diagnosed with clinical depression were found to have improved symptoms after increasing their vitamin D intake.[3]
- It can aid weight loss. Researchers have found that people who took both Vitamin D and calcium supplements lost more weight than those who took a placebo. It is believed that the additional vitamin D had an appetite suppressing effect[4]
Aside from getting it from the sun, vitamin D can also be sourced from the food we eat. People with Crohn’s disease, cystic fibrosis, celiac disease, obesity, gastric bypass, kidney problems, and liver diseases are also at a higher risk of vitamin D deficiency as their conditions impair their bodies’ ability to absorb the vitamin.
With prolonged and untreated vitamin D deficiency, one is at a high risk of developing these serious conditions[7]:
- Rickets: Rickets is a disease wherein the bone development of young children is impaired. It is widely known for causing an extreme bow-legged deformity for the child, which can impact their mobility as they grow older.
- Cardiovascular diseases: Some research have been able to found a link between vitamin D deficiency and the development of cardiovascular diseases such as hypertension and metabolic syndrome.
- Autoimmune diseases: Vitamin D is also an immune modulator – without it, your immune system may not function very well. It can lead to the development of various autoimmune diseases, such as type 1 diabetes, multiple sclerosis, rheumatoid arthritis, and Crohn’s disease.
Signs of Vitamin D Deficiency
As mentioned earlier, Vitamin D deficiency is very subtle, which makes it quite difficult to diagnose.
If you believe that you have a high chance of being Vitamin D deficient, here are some signs that you should look out for.
- Getting Sick Too Often
If you feel like you’re catching a cold way more often than you should, there is a chance that vitamin D deficiency is your problem.
One of vitamin D’s functions is strengthening the immune system, as it is crucial in the production of antimicrobial peptides (and other defensins) which protects your body from infections and diseases. When you lack Vitamin D, the fighters in your immune system will decrease, which makes you more vulnerable to various illnesses.
Some research was even able to link the lack of vitamin D to respiratory infections such as colds, bronchitis, and pneumonia.[5]
- Constant Fatigue
Do you often feel tired even though you haven’t exerted much physical effort during the day? It could be that you’re lacking vitamin D.
Because Vitamin D is a crucial part in maintaining muscle health, a lack of it will cause a deterioration in muscle strength. Thus, you’ll find it much more tiring to exert your muscles.
In a study from 2014, it was found that those who experienced fatigue had improved symptoms after 5 weeks of vitamin D supplementation.[6]
- Bone and Joint Pain
Vitamin D is crucial in preventing bone loss and strengthening your bone mass. Thus, if you’re prematurely experiencing bone problems, it’s highly likely that you have a vitamin D deficiency.[7]
- Depression
If you’re feeling under the weather, chances are that you lack vitamin D. Vitamin D actually plays a crucial role in maintaining healthy brain function, and the vitamin D receptors in our brain was found to have a protective anti-inflammatory effect.
Several studies were able to link vitamin deficiency to cases of depression.[8] This is also a possible explanation for seasonal depressive disorder, a form of depression that is triggered during winter months.
- Slow Wound Healing
Vitamin D also plays an important role in wound healing, as it is highly influential to growth factors and other compounds that are needed for generating new tissue. So if you notice that a cut seems to be taking much longer to heal, it might be because of vitamin D deficiency.[9]
What You Can Do If You Have Vitamin D Deficiency
If you believe that you’re experiencing some of the symptoms mentioned above, it’s time to consult your doctor immediately. A medical professional will be able to give you an accurate diagnosis and prescribe the appropriate treatment for your current condition.
Here are some ways you can manage Vitamin D deficiency, backed by scientific evidence.
Incorporate Vitamin D Rich Food In Your Diet
If for whatever reason, you’re unable to get enough exposure to natural sunlight, there exists a wide array of healthy and organic food that you can take to up your vitamin D levels. The daily recommended intake of Vitamin D for adults is 20mcg (800 IU) to 25mg (1000), with higher levels for those who get little to no sunlight.[10]
- Salmon: Salmon is a popular and delicious animal source of vitamin D. A 100 grams serving of salmon is estimated to have around 526 IU of vitamin D, which is more than half of the recommended intake. Wild salmon is also known to contain up to 1,300 IU of vitamin D, which is beyond the daily recommended intake. Thus, it’s also important to be mindful of where your fish came from!
- Herring: Another widely consumed fish, herring makes a great source of Vitamin D. A 100 grams serving of herring is estimated to have 216 IU of Vitamin D, which makes up nearly 30% of the recommended daily intake.
- Sardines: This common fish is also a great and cheap source of vitamin D. A 100 grams serving of sardines has around 177 IU, which is 20% of the daily recommended intake.
- Egg yolks: Everyone’s favorite breakfast is a great source of Vitamin D. A 100 grams serving of egg yolk contains 37 IU of Vitamin D, which covers 5% of the daily recommended intake. On top of that, eggs are rich in other nutrients that will provide you will well-rounded health benefits.
- Mushrooms: Although they’re fungi, mushrooms are the only rich ‘plant’ source of Vitamin D (except for fortified food). Farmed mushrooms that are treated with UV light have at most 450 IU of vitamin D, while wild mushrooms can have at most 2,300 IU per 100 grams serving!
- Fortified foods: Because not a lot of foods contain a significant amount of vitamin D, many packaged foods are ‘fortified’ or have artificially added vitamin D. This option is great for vegetarians and vegans, as not many plant sources naturally contain vitamin D. Some examples of foods that are usually fortified with vitamin D include soy milk, cereals, and oatmeal.
Supplements
If your diet is unable to reach the daily recommended intake, it’s highly advised to take vitamin D supplements (with the recommendation of your doctor).
Aside from plain vitamin D supplements, cod liver oil is another great option, as it has already been used to treat vitamin D deficiencies among children for a long time now.[10]
Exposure to Natural Sunlight
Last but not the least, the best way to get vitamin D from natural sunlight itself.
If your lifestyle restricts you from sunlight exposure, perhaps it’s time to make some changes if it is possible.
If you have an office job, you can walk to work instead of driving or commuting to maximize that short time in your day that you’re exposed to sunlight.
If you live a sedentary lifestyle, it’s time to follow an exercise routine for a change. You don’t necessarily have to follow a strenuous workout, because a regular 15 to 30-minute jog should be enough for both your cardiovascular health and vitamin D needs.
However, it should be noted that too much sun exposure can cause skin cancer. The sun’s rays are at its peak between 10 a.m. to 3 p.m., so its best to protect yourself from the sun instead during these times.
This small change in your routine will benefit your health greatly and you’re sure to keep the risk of chronic diseases to a minimum.
Precautions
While vitamin D is essential to our bodies, too much of it can actually be harmful. If a person takes too much vitamin D, there will be an oversupply of calcium in the bloodstream. Too much calcium can cause vomiting, nausea, frequent urination, and even kidney problems.[7]
However, this will only occur through the overconsumption of supplements and vitamin D rich foods, and never through sunlight exposure. This is why before you take vitamin D supplements or follow a vitamin D rich diet plan, it’s best to consult your doctor first. After all, we are all made differently and thus require different levels of nutrients.
Conclusion
Due to the subtlety of its symptoms, vitamin D deficiency often goes unnoticed. Unfortunately, long term untreated vitamin D deficiency can cause cardiovascular and autoimmune diseases, and rickets among young children.
If you’re among those who are have a lifestyle and diet that restricts vitamin D intake, it’s best to be proactive with your health and consult with a certified medical professional as soon as you can.
With a clean diet and an active lifestyle, you’re sure to keep any chronic diseases away!
References
[1] Sahota O. (2014). Understanding vitamin D deficiency. Age and ageing, 43(5), 589–591. https://doi.org/10.1093/ageing/afu104
[2] Cleveland Clinic. (2019) Vitamin D Deficiency. Retrieved from https://my.clevelandclinic.org/health/articles/15050-vitamin-d–vitamin-d-deficiency
[3] Jorde, R., Sneve, M., Figenschau, Y., Svartberg, J., & Waterloo, K. (2008). Effects of vitamin D supplementation on symptoms of depression in overweight and obese subjects: randomized double blind trial. Journal of Internal Medicine, 264(6), 599–609. doi:10.1111/j.1365-2796.2008.02008.x
[4] Major, G. C., Alarie, F. P., Doré, J., & Tremblay, A. (2008). Calcium plus vitamin D supplementation and fat mass loss in female very low-calcium consumers: potential link with a calcium-specific appetite control. British Journal of Nutrition, 101(05), 659. doi:10.1017/s0007114508030808
[5] Schwalfenberg G. K. (2011). A review of the critical role of vitamin D in the functioning of the immune system and the clinical implications of vitamin D deficiency. Molecular nutrition & food research, 55(1), 96–108. https://doi.org/10.1002/mnfr.201000174
[6] Roy, S., Sherman, A., Monari-Sparks, M. J., Schweiker, O., & Hunter, K. (2014). Correction of Low Vitamin D Improves Fatigue: Effect of Correction of Low Vitamin D in Fatigue Study (EViDiF Study). North American journal of medical sciences, 6(8), 396–402. https://doi.org/10.4103/1947-2714.139291
[7] Richards, L., & Martinez, K. (2020, June 3) What are the symptoms of a vitamin D deficiency? Retrieved from https://www.medicalnewstoday.com/articles/vitamin-d-deficiency-symptoms
[8] Anglin, R. E. S., Samaan, Z., Walter, S. D., & McDonald, S. D. (2013). Vitamin D deficiency and depression in adults: systematic review and meta-analysis. British Journal of Psychiatry, 202(02), 100–107. doi:10.1192/bjp.bp.111.106666
[9] Ding, J., Kwan, P., Ma, Z., Iwashina, T., Wang, J., Shankowsky, H. A., & Tredget, E. E. (2016). Synergistic effect of vitamin D and low concentration of transforming growth factor beta 1, a potential role in dermal wound healing. Burns : journal of the International Society for Burn Injuries, 42(6), 1277–1286. https://doi.org/10.1016/j.burns.2016.03.009[10] Jones, T. (2019, December 18) 7 Healthy Foods That Are High In Vitamin D. Retrieved from https://www.healthline.com/nutrition/9-foods-high-in-vitamin-d#1
