Article written by Holland and Barrett, How to identify and treat Vitamin D deficiency
Why is Vitamin D important for health?
Vitamin D plays a role in a number of fundamental functions in our bodies. These include absorbing calcium, promoting bone health, supporting cell growth, and reducing inflammation. You might know about the link between Vitamin D deficiency and rickets (which is called osteomalacia in adults). Rickets is a condition which affects the bones. It causes them to become soft and weak, often leading to deformities and fractures. In fact, Vitamin D3 was first recognised when scientists were trying to work out why cod liver oil was so effective in treating rickets. But our bones are not the only parts of our bodies that rely on enough Vitamin D.
Lack of Vitamin D has also been linked to muscle weakness, fatigue, and even mental health. Studies have shown that Vitamin D deficiency can contribute to an impaired immune system, making it more difficult to fight infections. Vitamin D receptors in our brains help brain cells receive and understand chemical signals- a lack of Vitamin D is likely to affect the way our brain communicates.
What are the symptoms of vitamin D deficiency?
A healthy diet might not be enough to keep your Vitamin D levels boosted all year round. 90% of the Vitamin D our bodies need comes from getting out in the sunlight and only 10% is from diet choices. Even if you eat fortified foods, you could be at risk of Vitamin D deficiency. If your routine and lifestyle keeps you away from sunlight, look out for these symptoms:
Low mood
The so-called happy hormone (serotonin) falls with lack of sun exposure. If you feel low or irritable, it could be a sign.
Ageing
If you are over 50, you lose some of your natural ability to produce Vitamin D from sun exposure. Your kidneys also become less efficient at converting the vitamin. Stay active and spend plenty of time outside in your 50s, 60s, and beyond.
Body weight
If have recently become overweight or obese, this could be a sign of low Vitamin D. Heavier people will also need more Vitamin D than a lighter person. This is true if you are heavy due to muscle mass. Vitamin D is a fat-soluble vitamin.
Digestive problems
Because Vitamin D is a fat-soluble vitamin, any gut problem which affects your ability to absorb fat could also impact your Vitamin D levels. Something to be aware of if you have IBD, Crohn’s, celiac, or gluten sensitivity.
Achy bones and joints
Vitamin D deficiency affects bone health, and can result in a throbbing or achy feeling in your bones. This is often most noticeable in the knees and back. People who don’t have enough of this important vitamin can develop rickets. Vitamin D also plays a role in osteoporosis, bone pain, and an increased risk of fractures.
Head sweats
A common sign of Vitamin D deficiency is a sweaty scalp (this is one reason newborn babies are monitored for head sweats). A sweaty scalp could be an early sign of Vitamin D deficiency.
If you think you are at risk, ask your Doctor for a blood test to assess your Vitamin D levels. With your Doctor’s support, start taking a quality Vitamin D3 supplement to meet new Government guidelines.
Are you at risk of Vitamin D deficiency?
Our bodies can only make Vitamin D when our skin is exposed to enough sunlight. So if you don’t get outside much, have dark skin, or like to cover up, you are naturally at risk of Vitamin D deficiency. Are you at risk of low levels of Vitamin D?
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