Signs of a Vitamin D Deficiency

We wear sunscreen, stay inside more, it’s winter when there is less UV due to the sun being lower in the sky, so our diets are low in vitamin D.

 

Are we deficient?

Lisa Richards, a nutritionist and creator of the Candida Diet tells us, “Signs and symptoms of a vitamin D deficiency can be missed. Basically, passed off as just a side effect of your busy and exhausting lifestyle. But, chronic fatigue and other symptoms can be signs of a serious vitamin D deficiency.

Some signs

Other surprising signs of vitamin D deficiency include hair loss, muscle pain, and depression.” Emma Louise Kirkham Women’s Hormone Health Advisor says, “Deficiency in vitamin D can be exhibited as back pains, joint pain or stiffness. It also passes as muscular twitches or spasms, weakened bones, arthritis of osteoporosis, hair loss, tooth decay, fatigue and often getting ill. In addition to this, women may experience premenstrual syndrome.  They may also struggle with other nutritional deficiencies that could be linked to vitamin D problem.

Dr. Jacob Hascalovici MD, PhD, Clearing Chief Medical Officer explains, “The benefits of vitamin D intake are several.  They include protecting your bones, potentially helping stabilize your mood, and possibly fighting cancer. It’s clear that vitamin D is essential and that the body suffers if you do not get enough of it. It’s important not to exceed 4,000 IU per day.  Unquestionably, taking too much vitamin D can contribute to nausea, vomiting, kidney stones, heart damage, and cancer.

Not sure if you’re getting enough vitamin D?  Here are 5 signs:

5 signs you might have a vitamin D deficiency 

1. You’re feeling depressed

One exciting new area of research is focused on how vitamin D levels can affect mental health, specifically depression. In a large review of 61 studies, researchers concluded that serum vitamin D levels inversely correlated with clinical depression, meaning the lower your vitamin D levels, the more likely you were to be depressed. If you are feeling down more often than usual, especially during the winter months , vitamin D deficiency might be a factor. The good news is, upping your intake might help improve some symptoms.

Another recent study found that vitamin D supplementation favorably impacted self-reported depression ratings in participants. However, other reviews of research have had inconclusive results, so more research is needed to clarify vitamin D’s relationship with mental health. As always, talk with your doctor before starting any new supplement. Your doctor will also be able to check your serum vitamin D levels to see if you’re deficient.  

2. You live in a cold-weather climate 

As mentioned, our bodies can make vitamin D from exposure to the sun. However, the sun has to have a high enough UV index (about 3 or above) in order for our bodies to be able to do this. We also have to have enough skin exposed—which doesn’t often happen in the winter. In places with a long, cold winter, say, Vermont, there are only a few months of the year where making enough vitamin D from the sun is viable.

3. You have weak bones

This could be the most obvious sign that you might not be meeting your vitamin D needs. The vitamin is crucial for healthy, strong bone formation. If you routinely experience bone breaks or stress fractures, you could be vitamin D deficient. If you are experiencing any of these symptoms, talk to your doctor to see the best course of treatment and to learn if a vitamin D supplement could be right for you. 

4. You have high blood pressure 

While the connection between vitamin D and bone health is well established, the connection between vitamin D and heart health is less clear. Some studies have found that vitamin D influences the same system (the renin-angiotensin-aldosterone axis) that controls your blood pressure. This might mean that inadequate vitamin D levels might lead to high blood pressure in some cases.

However, other studies have found inconclusive results about whether vitamin D supplementation can help lower high blood pressure. More research is needed to clarify the relationship of vitamin D and blood pressure. If you have high blood pressure and think you might be deficient in vitamin D, talk to your doctor to see if testing your vitamin D levels is appropriate. 

5. You follow a vegan diet 

Unfortunately, most food sources of vitamin D come from animal products such as eggs, fish and dairy. Avoiding these foods can put you at a higher risk of deficiency. But it’s not impossible to meet your needs if you follow a vegan diet. It might take some extra planning, but there are plant-based ways to get your 600 IUs in per day. Include vegan-friendly food sources of vitamin D such as UV-exposed mushrooms, fortified orange juice and fortified breakfast cereals. Also, try to spend some time outdoors each day, especially if you live in a warmer climate. 

The bottom line 

Vitamin D is involved in a variety of important body functions, from bone health to brain health and more. But meeting your needs can be easier said than done, especially if you follow a vegan diet or live in a colder-weather climate. Feeling more depressed than usual or having high blood pressure might be symptoms of an underlying deficiency. If you are concerned about your vitamin D levels, talk to your doctor or a dietitian about a serum vitamin D test or to see if supplementation is right for you.

Photo credit: © Eat This, Not That

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