Most people have heard of Vitamin D, sometimes called “the sunshine vitamin”. Did you know that up to 7 in 10 Americans are deficient in this important vitamin? Not only that, but a shocking new study (here) revealed that vitamin D deficiency can lead to:
-Overall higher risk of emergency room visits
-Higher risk of all-cause hospitalization
-Higher risk of all-cause death
Yikes! Read on to learn more about this important vitamin, symptoms of deficiency, what you can do to improve your levels and how to get tested to see if your own levels are low or not.
The Importance of Vitamin D
Vitamin D is a fat-soluble vitamin that plays a vital role in many bodily functions. It’s often considered to be more of a hormone than a vitamin. Unlike other vitamins, the body can produce vitamin D when exposed to sunlight, making it unique among the essential nutrients.
Here’s why vitamin D is important for your health:
- Bone Health: Vitamin D aids in the absorption of calcium and phosphorus, both of which are essential for maintaining strong bones and teeth.
- Immune System Function: It helps regulate immune responses and has been shown to enhance the pathogen-fighting abilities of white blood cells.
- Brain Function & Mental Health: Vitamin D plays a significant role in mood regulation, with deficiency often linked to depression and seasonal affective disorder (SAD).
- Hormonal Balance: It affects several hormones, including those related to insulin, thyroid function, and sex hormones, which is essential for overall well-being.
If you suspect you are low, here’s a list of symptoms to look out for:
Top 10 Signs of Vitamin D Deficiency
1. Frequent Illness or Infections
If you seem to catch every cold or flu that comes your way, low vitamin D levels could be a contributing factor. Vitamin D helps enhance the pathogen-fighting effects of white blood cells. Research has shown that people with low vitamin D are 30% more likely to experience respiratory infections like colds and the flu.
2. Fatigue and Tiredness
A common symptom of vitamin D deficiency is fatigue. Since vitamin D is involved in energy production, low levels can leave you feeling sluggish, weak, or constantly drained. This is especially true if you experience fatigue without any obvious physical cause.
3. Bone Pain or Back Pain
Vitamin D is essential for bone health. Low levels can result in bone pain or general aches, especially in the lower back and neck. A study published in the Journal of Bone and Mineral Research found that people with low vitamin D levels were twice as likely to suffer from chronic low back pain.
4. Depression and Mood Swings
Vitamin D is directly linked to mental health, with deficiency being a major factor in mood disorders. Low vitamin D has been associated with depression and seasonal affective disorder (SAD), particularly during the colder months when sunlight exposure is limited.
5. Impaired Wound Healing
Vitamin D plays a key role in the body’s ability to repair itself, including wound healing. If you have cuts or injuries that take longer than usual to heal, or if you have issues like age spots that don’t fade, this could indicate a vitamin D deficiency.
6. Hair Loss
Vitamin D deficiency has been linked to hair loss, particularly in women. Research published in the Journal of Dermatology found that women with hair thinning often had lower levels of vitamin D. Ensuring adequate levels can support hair health and prevent unnecessary shedding.
7. Muscle Pain
Vitamin D supports muscle function, and its deficiency can lead to muscle pain or weakness. If you’re frequently sore after physical activity or experience chronic muscle pain, low vitamin D might be contributing to those issues.
8. Osteoporosis and Bone Fractures
Vitamin D is crucial for calcium absorption, and without it, bones become brittle and more prone to fractures. People with low vitamin D levels are at higher risk for osteopenia and osteoporosis, conditions that lead to weakened bones.
9. High Blood Pressure
There is evidence linking low vitamin D levels to an increased risk of high blood pressure. A study in the American Journal of Hypertension found that people with deficient vitamin D levels had a 30% higher risk of developing hypertension compared to those with optimal levels.
10. Heart Disease
Vitamin D deficiency has been linked to increased inflammation, a key factor in the development of cardiovascular disease. Low vitamin D levels have been associated with higher risks of heart disease, stroke, and other cardiovascular conditions.
Risk Factors for Vitamin D Deficiency
Some people are at higher risk of vitamin D deficiency than others:
- Older Adults: As we age, the body’s ability to produce vitamin D from sunlight decreases.
- People with Darker Skin: Melanin in the skin reduces the skin’s ability to produce vitamin D from sunlight.
- People with Limited Sun Exposure: Living in areas with little sunlight, particularly during the winter months, can lead to vitamin D deficiency.
- Those with Digestive Disorders: Conditions like celiac disease, Crohn’s disease, and IBS can impair the body’s ability to absorb vitamin D.
- Overweight Individuals: Vitamin D is fat-soluble, meaning it can be stored in fat cells. People with higher body fat may have lower circulating vitamin D levels.
How to Raise Your Vitamin D Levels Naturally
1. Get Sunlight Exposure
The best way to boost vitamin D levels is through sunlight. Vitamin D is produced in the skin when exposed to UV rays. Ideally, you should aim for about 10 to 30 minutes of direct sunlight on your face, arms, and legs each day. The exact amount of time depends on factors like your skin tone, the time of year, and where you live.
- In the Summer: About 10–30 minutes of sun exposure is enough for most people.
- In the Winter: You may need up to 2 hours of sun exposure to produce sufficient vitamin D.
- Avoid Sunburn: While sunlight is essential, avoid overexposure that leads to sunburn. It’s important to get enough vitamin D without damaging your skin!
2. Consume Vitamin D-Rich Foods
While it’s difficult to get enough vitamin D from food alone, certain foods can help boost your levels:
- Fatty Fish: Salmon, mackerel, tuna, and sardines are rich sources of vitamin D.
- Egg Yolks: One egg yolk contains around 40 IU of vitamin D.
- Fortified Foods: Many foods like milk, orange juice, and cereals are fortified with vitamin D.
- Mushrooms: Certain mushrooms, especially those exposed to UV light, can be high in vitamin D.
- Cod Liver Oil: A tablespoon of cod liver oil contains a significant amount of vitamin D.
3. Take Vitamin D Supplements
If you can’t get enough vitamin D from sunlight or food, supplements can help. Vitamin D3 is the most effective form of supplementation. If you are deficient, you may need higher doses of vitamin D3. A typical recommendation is 4,000 to 5,000 IU per day for adults, with higher doses (up to 10,000 IU) for those with severe deficiency. For best absorption, take Vitamin D3 + K2 along with a Magnesium supplement. This and this are the ones I take.
Factors That Help Absorb Vitamin D
To maximize the benefits of vitamin D, make sure to also support its absorption:
- Magnesium: Magnesium helps activate vitamin D in the body, making it essential for optimal absorption.
- Vitamin K2: This vitamin helps direct calcium to the bones and away from the arteries, working synergistically with vitamin D.
- Healthy Fats: Since vitamin D is fat-soluble, consuming it with healthy fats (like olive oil, avocados, or coconut oil) will enhance absorption (the one I linked above comes in a carrier oil. If taking a pill form, be sure to consume some healthy fats with it).
Testing and Optimal Levels
The next time you have a physical, ask your doctor to order you a Vitamin D 25 Hydroxy (25-OH). If your doctor can’t (insurance may be prohibitive), you can pay out of pocket to have one done. If you are in California and need someone to order one for you, shoot me a message and I can assist you in getting it done.
The standard range for a Vitamin D 25-OH is 30-100. However, we know that “standard” ranges aren’t always “optimal”. Functional medicine further defines ranges as “optimal” at 50-90.
Conclusion
Vitamin D is a crucial component to our overall health. Knowing your Vitamin D level and optimizing it is crucial for your overall well-being. If you suspect you may be deficient, be sure to get your level checked so you can begin the path to optimal health!
Check out some of my other posts about essential vitamins and micronutrients:
Signs and Symptoms of Zinc Deficiency
Supplements for Weight Loss that WORK!
Top 10 Signs of Magnesium Deficiency
Disclaimer
These statements have not been evaluated by the Food and Drug Administration. This is not intended to diagnose, treat, cure or prevent any disease. This information is for educational purposes only, please consult with your medical provider before implementing anything new into your daily regimen.