14 Signs of Vitamin D Deficiency You Should Not Ignore
Key Takeaways
1) Listen to your Body: Persistent symptoms such as anxiety, aches, or slow healing aren't just a part of your life. They could be indicating low levels of Vitamin D in your body.
2) Lifestyle Changes are a big YES: Limited sun exposure, an indoor lifestyle, and poor dietary habits might be setting you up for the deficiency. Make sure you change these habits!
3) Prevention is Better than Cure: Sunlight, supplements, and small dietary changes can go a long way to restore Vitamin D levels.
4) Don't Ignore, Act: This little deficiency can become a cause of many chronic conditions because it impacts your health more than you realize. Take action before it gets out of hand.
Do you find yourself feeling tired for no reason? Are frequent illnesses, aches, or mood swings lowering the quality of your life?
If yes, you should take this as a sign that your body is lacking in Vitamin D. Often called the "sunshine vitamin", Vitamin D is fat-soluble and plays a crucial role in managing overall health, from strengthening the bones to boosting immunity, keeping you active, and whatnot! Still, a significant population suffers from Vitamin D deficiency without even knowing it. [1]
In this blog, we will explore the 14 signs of Vitamin D deficiency and the reasons for you getting this deficiency. By the end, you'll have a clear understanding of this essential vitamin and how to ensure that you're getting enough of it.
Table of Contents
1. What is Vitamin D Deficiency?
2. 14 Signs of Vitamin D Deficiency
3. Reasons for Vitamin D Deficiency
4. Diseases Caused by Vitamin D Deficiency
5. Conclusion
6. FAQs on Vitamin D Deficiency
7. References
What is Vitamin D Deficiency?
Vitamin D deficiency occurs when your body doesn't have enough Vitamin D to perform critical body functions such as calcium absorption, immune system regulation, and bone health maintenance. Despite being this important, Vitamin D deficiency is common with the alarming statistics showing 80-90% (in most of the studies) people to be deficient in this essential vitamin. [2]
According to The Endocrine Society, Vitamin D deficiency is said to be there if the 25-hydroxyvitamin (25 OH D) is less than 30 ng/mL. The recommended range of 25 OH D is suggested as 40-60 ng/mL by The Endocrine Society. To maintain these levels, the recommended daily intake of Vitamin D should be as follows: [1]
|
Age Group |
Recommended Intake (IU) |
|
Infants (< 1 year) |
400 to 1000 IU daily. |
|
Children & Adolescents (1–18 years) |
600 to 1000 IU daily. |
|
Adults (18+ years) |
1500 to 2000 IU daily. |
Unlike many nutrients, Vitamin D is not abundantly found in foods. Instead, our body produces it when we are exposed to the sun. This dependence on the sun coupled with the modern lifestyles today that often limit outdoor time lead to deficiency being more prevalent. So, Vitamin D supplements are a good alternative along with adequate sun exposure.
14 Signs of Vitamin D Deficiency You Shouldn't Ignore
1. Fatigue and Low Energy Levels
Vitamin D helps in energy production by supporting mitochondrial function, which powers cells. A deficiency means your body struggles to convert food into energy, leaving you feeling drained.
This has also been found in several studies that Vitamin D deficiency is linked with fatigue. In a study conducted in 2015, there was evidence of physical and mental fatigue associated with vitamin D deficiency.[3]
This often goes unnoticed because fatigue can occur from various causes, but if it's chronic and unexplainable, Vitamin D might be the culprit.
2. Frequent Illness or Infections
Vitamin D is essential for immune system regulation. It activates T-cells, which are the body's defense against pathogens. Without sufficient Vitamin D, these immune cells remain dormant, making it easier for bacteria and viruses to attack.
A 2020 study has reported Vitamin D deficiency linked to many viral diseases like flu along with chronic ones like hepatitis and HIV.[4] Moreover, Vitamin D sufficiency can help in getting away with respiratory tract infections like the common cold, pneumonia, etc.
So if you find yourself constantly catching colds, respiratory infections, or the flu, it might indicate a weakened immune system due to a Vitamin D deficiency.
3. Bone Pain and Muscle Weakness
Bone pain is a classic symptom of Vitamin D deficiency, especially in areas like the lower back, ribs, or legs. This happens because Vitamin D helps in the absorption of calcium and phosphorus, which are the building blocks to maintain bone strength.
Studies state that people with arthritis, muscle pain, and lower back pain have vitamin D deficiency, indicating the link between the two. [5]
Low Vitamin D levels can lead to osteomalacia, a condition where bones soften, causing dull, persistent aches and weakness. Muscle weakness further exacerbates this, making simple movements feel strenuous.
4. Hair Loss
Hair loss can be an emotionally distressing symptom. While factors like stress or genetics contribute, severe Vitamin D deficiency has been linked to conditions like alopecia areata, an autoimmune disease that causes sudden hair loss. Research suggests that Vitamin D stimulates hair follicle growth, and lesser Vitamin D levels may make hair follicles enter a dormant state, leading to hair thinning.
A study conducted in 2021 showed that vitamin D levels are inversely related to non-scarring hair loss. So the higher the levels of Vitamin D, the lesser the hair loss and vice-versa. [6]
Read Also: 9 Easy Ways on How to Increase Hair Growth Naturally
5. Anxiety and Depression
Vitamin D deficiency can significantly impact mental health. Studies have shown that people with low Vitamin D levels are more likely to experience depression and anxiety. Regular supplementation or safe sun exposure might help lift these mood dips as studies suggest. [7] However, further research is needed in the same context.
6. Slow Wound Healing
Vitamin D is integral to the skin's repair process. It helps in producing antimicrobial peptides that fight infections and helps form new skin layers during wound healing. Vitamin D deficiency leads to slow healing after any surgery or injury down this process, leaving cuts or burns susceptible to infections. Chronic wounds, especially in diabetic patients, might indicate low Vitamin D levels.
Studies suggest that Vitamin D helps in producing the compounds, which are needed in the process of wound healing, especially for new skin cell formation. [8]
7. Chronic Back Pain
Chronic pain, particularly in the lower back, is a less commonly recognized sign of Vitamin D deficiency. Vitamin D ensures the proper mineralization of bone and muscle tissues. Inadequate levels can cause microfractures or inflammation, which leads to persistent back pain.
A study conducted in 2018 also suggests that lower back pain is linked to the deficiency of Vitamin D. [9]
8. Weak or Brittle Bones
Weak or brittle bones are a long-term effect of Vitamin D deficiency. This is due to the poor absorption of calcium, leading to a condition called osteoporosis. Over time, bones lose density, making them fragile and prone to fractures.
Children with a severe deficiency can develop rickets, where their bones become soft and deformed. For adults, a balanced diet and Vitamin D supplementation can help eliminate these risks.[10] However, more research is needed in this segment. [11]
9. Frequent Headaches
Headaches caused by Vitamin D deficiency often occur from inflammation in the brain's blood vessels. Additionally, low levels of Vitamin D are linked to tension headaches and migraines. Research has found that individuals with chronic migraines often have significantly lower Vitamin D levels compared to those without. [12]
10. Poor Sleep Quality
Vitamin D plays an essential role in regulating melatonin, the hormone that regulates sleep cycles. Thus, adequate Vitamin D levels will waive off your sleepless nights and low-quality sleep issues, if you are experiencing irregular sleep patterns and it feels hard to you to fall asleep or stay asleep. Restorative sleep is vital for overall health, and poor sleep quality can exacerbate fatigue and mood issues.
Research also suggests that lower levels of Vitamin D are linked with shorter sleep duration and low-quality sleep. [13]
Read Also: 5 Tips on How to Sleep Fast in 5 Minutes
11. Muscle Cramps
Vitamin D regulates calcium and potassium levels in the bloodstream, essential for proper muscle function. Deficiency disrupts this balance, leading to painful cramps or spasms, especially at night. However, one can't pinpoint anything as a cause of muscle cramps, but Vitamin D deficiency can be one potential cause.
These cramps can range from mild discomfort to severe, persistent pain that interrupts sleep and daily activities. Studies suggest that a high dosage of Vitamin D can help reduce pain of different types in people with vitamin D deficiency. [14]
12. Increased Risk of Chronic Diseases
Prolonged Vitamin D deficiency increases the risk of developing chronic diseases like common cancer, infectious diseases, hypertension, and autoimmune disorders. It plays a role in reducing inflammation and regulating blood sugar levels. Conditions such as multiple sclerosis (MS) and rheumatoid arthritis have also been linked to low Vitamin D levels. [15]
13. Weight Gain
For Vitamin D deficiency, obesity is a major risk factor. Vitamin D influences fat storage and hunger hormones like leptin, which signals when you're full. Deficiency can disrupt this process, leading to increased appetite and fat accumulation, particularly around the abdominal area. This might also make weight loss efforts less effective.
A study has also found evidence suggesting that Vitamin D deficiency influences belly fat. [16]
14. Vision and Eye Problems
Vitamin D is crucial for overall eye health. Deficiency is linked to age-related macular degeneration (AMD), a condition that causes central vision loss. Research shows that Vitamin D reduces inflammation and oxidative stress in eye tissues, helping maintain clear vision. Older adults with Vitamin D deficiency are particularly at risk of developing vision-related issues. [17]
Reasons for Vitamin D Deficiency
Understanding why Vitamin D deficiency happens is the first step toward prevention.
1. Lack of Sun Exposure
With modern indoor lifestyles and the widespread use of sunscreen, our bodies often don't get enough sunlight to produce sufficient Vitamin D from the sun, making us deficient in this essential vitamin.
2. Limited Dietary Intake
While foods like fatty fish, egg yolks, tuna, and mushrooms are good sources of Vitamin D, they are often insufficient in meeting daily needs. And incorporating these foods very actively into our diet is a little difficult. However, Vitamin D supplements work better to fulfill the deficiencies.
3. Skin Tone
Darker skin contains more melanin, which reduces the skin's ability to produce Vitamin D from sunlight. Hence, causing vitamin D deficiency.
4. Obesity
Obesity and Vitamin D levels are interlinked. Vitamin D is a fat-soluble molecule, meaning it's stored in fat cells. In overweight individuals, more Vitamin D gets trapped in fat tissue, making it less available for use.
5. Aging
As you age, your skin's ability to synthesize Vitamin D decreases, and older adults tend to spend less time outdoors making them more prone to Vitamin D deficiency.
6. Certain Medical Conditions
Digestive disorders like Crohn's disease, celiac disease, and kidney or liver diseases, can hinder the body's ability to absorb or metabolize Vitamin D.
7. Pollution or Environmental Stressors
With air pollution, the amount of UVB rays reaching our skin gets reduced, which is essential for Vitamin D synthesis. Pollutants like ozone or particulate matter block the UVB rays, significantly lowering the body's ability to produce Vitamin D naturally.
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Diseases Caused by Vitamin D Deficiency
Untreated Vitamin D deficiency can lead to serious health problems, including:
|
Category |
Associated Diseases/Conditions |
|
Bone Health Disorders |
Rickets: Weak, soft bones, and deformities in children. |
|
Osteomalacia: Bone pain, weak bones, and muscle weakness in adults. |
|
|
Osteoporosis: Brittle bones due to low bone density, increasing fracture risks. |
|
|
Immune System Disorders |
Frequent infections due to weakened immunity. Autoimmune diseases such as rheumatoid arthritis, Type I diabetes, and multiple sclerosis. |
|
Cardiovascular Issues |
Increased risk of hypertension, ischemic heart disease, and heart failure. [18] |
|
Metabolic Disorders |
Impaired glucose metabolism, increased risk of insulin resistance, and Type II diabetes. |
|
Hormonal Issues |
Disruptions in parathyroid hormone levels affect calcium metabolism. |
|
Poor Pregnancy Issues |
Increased risk of preeclampsia, low birth weight, and preterm delivery. |
|
Neurological & Psychiatric Disorders |
Depression, anxiety, and cognitive decline. Increased risk of neurodegenerative diseases like Alzheimer's. |
|
Chronic Diseases |
Conditions such as chronic kidney disease (CKD), asthma, and chronic obstructive pulmonary disease (COPD). |
Conclusion
Vitamin D deficiency is more common than many realize, and its impact on your health can range from mild discomfort to severe complications. Whether it's fatigue, frequent illness, or persistent aches, these signs shouldn't be ignored. The good news is that addressing this deficiency is often straightforward—through sunlight exposure, dietary changes, or supplementation.
By staying informed about the symptoms and taking proactive steps, you can ensure your body gets the Vitamin D it needs to function properly. Remember, early detection and intervention can prevent long-term health issues and improve your overall quality of life. If you suspect a deficiency, consult a healthcare professional to get your Vitamin D levels checked and discuss the best course of action.
Frequently Asked Questions on Vitamin D Deficiency
Q1 - How do you feel when your Vitamin D is low?
Your body may give you various signs of lower levels of Vitamin D such as fatigue, tiredness, mood swings, muscle cramps, bone weakness, etc.
Q2 - What is the relationship between Vitamin B12 and Vitamin D?
Vitamin D deficiency makes your body reluctant to Vitamin B12 absorption and reabsorption, thus deficiency of vitamin D may also lead to lower levels of vitamin B12.
Q3 - Which Vitamin D is best?
There are two forms of Vitamin D available if we see supplements in the market, which are Vitamin D3 and Vitamin D2. Vitamin D3 is the most effective and active form of Vitamin D2.
Q4 - Is 5 PM sunlight good for Vitamin D?
The rays of the sun vary in intensity throughout the day. The sun is at its peak between 10 AM to 4 PM, so you may get more Vitamin D during these hours.
Q5 - Can stress cause Vitamin D deficiency?
Yes, lower levels of functional Vitamin D levels may exist in stress conditions or critical illness.
References
