Vitamin D Deficiency

 by Annie Jenkins

Throughout all of our lives maintaining healthy lifestyle habits such as having a nutritious diet and undergoing regular exercise is extremely important for everyone. As well as exercise and a nutritious diet a healthy lifestyle also includes making sure that you are getting enough vital vitamins and minerals. One nutrient (which I am sure you all know of) is Vitamin D which is especially important, more so for adults, as it plays a huge role in many body functions. However, all vitamins, not just Vitamin D, are still essential throughout your whole life.

Vitamin D is slightly different compared to other vitamins because it functions like a hormone would. Lots of cells in our bodies have receptors for it and so it can be made from cholesterol when our skin is exposed to the sunlight. As well as the sun, Vitamin D can be found in certain foods such as fish, dairy products and oranges.

You may not be aware but there is such a thing as a Vitamin D deficiency which is actually quite common. Although most people do not even realise that they have a deficiency. It has been estimated that about 1 billion people worldwide have low blood levels of Vitamin D. According to one study 41.6% of adults in the United States are deficient. This number increases to 69.2% in Hispanic adults and 82.1% in African American adults. The Endocrine Society states that the recommended amount of Vitamin D for most adults is 1,500-2,00 IUs every day. However, in healthy people the amount of Vitamin D per day can vary depending on certain factors like your age.

The following are potential symptoms from having a Vitamin D deficiency:

• Getting sick often - One of Vitamin D’s most important roles is to keep our immune systems strong so we are able to fight viruses and bacteria.

• Fatigue or tiredness - This particular symptom can often be overlooked. There have been many case studies which show that having low blood levels of Vitamin D can cause fatigue and have a negative effect on the quality of life. It was also researched in children about Vitamin D’s effect on sleep quality and fatigue. 

• Depression - Particularly in older adults researchers have linked depression to having a Vitamin D deficiency and by giving this vitamin to people with a deficiency has helped to improve symptoms of depression.

• Bone, back and muscle pain - Vitamin D helps improve your body’s absorption of calcium.

• Slow wound healing

• Bone loss

• Hair loss

• Weight gain

• Anxiety 

• Itchy skin

Having a Vitamin D deficiency is defined as having blood levels which are below 20 ng/mL. Luckily, if you do have a Vitamin D deficiency it is generally very easy to fix. You can increase your Vitamin D levels by taking Vitamin D supplements, increasing your sun exposure, or eating more Vitamin D-rich foods. 

If you think you may have a Vitamin D deficiency or are unsure you can simply ask your doctor to get your blood levels tested and they will inform you of your results and advise you on how to fix it. Symptoms can often be incredibly subtle and nonspecific so it can be hard to know if they have been caused by low Vitamin D or other factors. If in doubt, ask your doctor for more information and advice on the matter.