Vitamin D
is an extremely important vitamin that has powerful effects on several systems
throughout your body
Unlike
other vitamins, vitamin D functions like a hormone, and every single cell in
your body has a receptor for it.
Your body
makes it from cholesterol when your skin is exposed to sunlight.
It's also
found in certain foods such as fatty fish and fortified dairy products, though
it's very difficult to get enough from diet alone.
The
recommended daily intake (RDI) is usually around 400–800 IU, but many experts
say you should get even more than that.
Vitamin D
deficiency is very common. It's estimated that about 1 billion people worldwide
have low levels of the vitamin in their blood
According
to a 2011 study, 41.6% of adults in the US are deficient. This number goes up
to 69.2% in Hispanics and 82.1% in African-Americans
Here are
7 common risk factors for vitamin D deficiency:
- Having dark skin.
- Being elderly.
- Being overweight or obese.
- Not eating much fish or dairy.
- Living far from the equator where there is little sun year-round.
- Always using sunscreen when going out.
- Staying indoors.
People
who live near the equator and get frequent sun exposure are less likely to be
deficient, as their skin produces enough vitamin D to satisfy their bodies'
needs.
Most
people don't realize that they’re deficient, as symptoms are generally subtle.
You may not recognize them easily, even if they’re having a significant
negative effect on your quality of life.
Here are
8 signs and symptoms of vitamin D deficiency.
One of
vitamin D's most important roles is keeping your immune system strong so you're
able to fight off viruses and bacteria that cause illness.
It
directly interacts with the cells that are responsible for fighting infection
If you
often become sick, especially with colds or the flu, low vitamin D levels may
be a contributing factor.
Several
large observational studies have shown a link between a deficiency and
respiratory tract infections like colds, bronchitis and pneumonia
A number
of studies have found that taking vitamin D supplements at a dosage of up to
4,000 IU daily may reduce your risk of respiratory tract infections In one
study in people with the chronic lung disorder COPD, only those who were
severely deficient in vitamin D experienced a significant benefit after taking
a high-dose supplement for one year
Summary Vitamin D plays important roles
in immune function. One of the most common symptoms of deficiency is an increased
risk of illness or infections.
Feeling
tired can have many causes, and vitamin D deficiency may be one of them.
Unfortunately,
it's often overlooked as a potential cause.
Case
studies have shown that very low blood levels can cause fatigue that has a
severe negative effect on quality of life
In one
case, a woman who complained of chronic daytime fatigue and headaches was found
to have a vitamin D blood level of only 5.9 ng/ml. This is extremely low, as
anything under 20 ng/ml is considered deficient.
When the
woman took a vitamin D supplement, her level increased to 39 ng/ml and her
symptoms resolved
However,
even blood levels that aren't extremely low may have a negative impact on your
energy levels.
A large
observational study looked at the relationship between vitamin D and fatigue in
young women.
The study
found that women with blood levels lower than 20 ng/ml or 21–29 ng/ml were more
likely to complain of fatigue than those with blood levels over 30 ng/ml).
Another
observational study in female nurses found a strong connection between low
vitamin D levels and self-reported fatigue.
What's
more, the researchers found that 89% of the nurses were deficient.
For more
information on how to reduce fatigue, consider reading about the Best vitamins and supplements to boost energy.
Summary Excessive fatigue and tiredness
may be a sign of vitamin D deficiency. Taking supplements may help improve energy
levels.
Vitamin D
helps maintain bone health in a number of ways.
For one,
it improves your body's absorption of calcium.
Bone pain
and lower back pain may be signs of inadequate vitamin D levels in the blood.
Large
observational studies have found a relationship between a deficiency and
chronic lower back pain
One study
examined the association between vitamin D levels and back pain in more than
9,000 older women.
The
researchers found that those with a deficiency were more likely to have back
pain, including severe back pain that limited their daily activities
In one
controlled study, people with vitamin D deficiency were nearly twice as likely
to experience bone pain in their legs, ribs or joints compared to those with
blood levels in the normal range
Summary Low blood levels of vitamin D
may be a cause or contributing factor to bone pain and lower back pain.
A
depressed mood may also be a sign of vitamin D deficiency.
In review
studies, researchers have linked vitamin D deficiency to depression,
particularly in older adults
In one
analysis, 65% of the observational studies found a relationship between low
blood levels and depression.
In
addition, they observed that some of the studies may not have lasted long enough
to see the effect of taking supplements on mood.
Some
controlled studies have shown that giving vitamin D to people who are deficient
helps improve depression, including seasonal depression that occurs during the
colder months
Summary Depression is associated with
low vitamin D levels and some studies have found that supplementing improves
mood.
Slow
healing of wounds after surgery or injury may be a sign that your vitamin D
levels are too low.
Results
from a test-tube study suggest that the vitamin increases the production of
compounds that are crucial for forming new skin as part of the wound-healing
process
One study
on people who had dental surgery found that certain aspects of healing were
compromised by vitamin D deficiency
It's also
been suggested that vitamin D's role in controlling
inflammation and fighting infection is important for proper healing.
One
analysis looked at patients with diabetic foot infections.
It found
that those with severe vitamin D deficiency were more likely to have higher
levels of inflammatory markers that can jeopardize healing
Unfortunately,
there is very little research about the effects of vitamin D supplements on
wound healing in people with deficiency at this point.
However,
one study found that when vitamin D deficient patients with leg ulcers were
treated with the vitamin, ulcer size reduced by on 28%, on average
Summary Inadequate vitamin D levels may
lead to poor wound healing following surgery, injury or infection.
Vitamin D
plays a crucial role in calcium absorption and bone metabolism.
Many
older people who are diagnosed with bone loss believe they need to take more
calcium. However, they may be deficient in vitamin D as well.
Low bone
mineral density is an indication that your bones have lost calcium and other
minerals. This places older adults, especially women, at an increased risk of
fractures.
In a
large observational study in more than 1,100 middle-aged women in menopause or
postmenopause, researchers found a strong link between low vitamin D levels and
low bone mineral density
However,
a controlled study found that women who were vitamin D deficient experienced no
improvement in bone mineral density when they took high-dose supplements, even
if their blood levels improved
Regardless
of these findings, adequate vitamin D intake and maintaining blood levels
within the optimal range may be a good strategy for protecting bone mass and
reducing fracture risk.
Summary A diagnosis of low bone mineral
density may be a sign of vitamin D deficiency. Getting enough of this vitamin
is important for preserving bone mass as you get older.
Hair loss
is often attributed to stress, which is certainly a common cause.
However,
when hair loss is severe, it may be the result of a disease or nutrient
deficiency.
Hair loss
in women has been linked to low vitamin D levels, though there is very little
research on this to date
Alopecia
areata is an autoimmune disease characterized by severe hair loss from the head
and other parts of the body. It's associated with rickets, which is a disease
that causes soft bones in children due to vitamin D deficiency
Low
vitamin D levels are linked to alopecia areata and may be a risk factor for
developing the disease
One study
in people with alopecia areata showed that lower vitamin D blood levels tended
to be associated with a more severe hair loss
In a case
study, topical application of a synthetic form of the vitamin was found to
successfully treat hair loss in a young boy with a defect in the vitamin D
receptor
Many
other foods and nutrients may affect the health of your hair. If you experience
hair loss, you may be interested in the The
best foods for hair growth.
Summary Hair loss may be a sign of
vitamin D deficiency in female-pattern hair loss or the autoimmune condition
alopecia areata.
The
causes of muscle pain are often difficult to pinpoint.
There is
some evidence that vitamin D deficiency may be a potential cause of muscle pain
in children and adults
In one
study, 71% of people with chronic pain were found to be deficient (
The
vitamin D receptor is present in nerve cells called nociceptors, which sense
pain.
One study
in rats showed that a deficiency led to pain and sensitivity due to stimulation
of nociceptors in muscles
A few
studies have found that taking high-dose vitamin D supplements may reduce
various types of pain in people who are deficient
One study
in 120 children with vitamin D deficiency who had growing pains found that a
single dose of the vitamin reduced pain scores by an average 57%
Summary There is a link between chronic
pain and low blood levels of vitamin D, which may be due to the interaction
between the vitamin and pain-sensing nerve cells.
Vitamin D
deficiency is incredibly common and most people are unaware of it.
That's
because the symptoms are often subtle and non-specific, meaning that it's hard
to know if they're caused by low vitamin D levels or something else.
If you
think you may have a deficiency, it's important that you speak to your doctor
and get your blood levels measured.
Fortunately,
a vitamin D deficiency is usually easy to fix.
You can
either increase your sun exposure, eat more vitamin-D-rich foods, such fatty
fish fortified dairy products.
Fixing
your deficiency is simple, easy and can have big benefits for your health.
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