Do you often feel tired and sluggish?
Are you struggling with low energy levels and a poor mood?
If so, you may be suffering from vitamin D deficiency.
This is a condition that is becoming increasingly common, as more and more people spend their days inside and avoid spending time in the sun.
In this blog post, we will discuss six signs that show that you lack vitamin D.
But before we get to that, let’s talk about what vitamin D is and how you can get more of it.
What is Vitamin D?
Vitamin D is a nutrient that is essential for human health.
It plays a role in many important bodily functions, including bone health, immune function, and brain development.
Vitamin D is mainly obtained from sunlight, but it can also be found in some foods, such as fatty fish and eggs.
Signs that show that you lack vitamin D
If you are not getting enough vitamin D, you may experience some of the following symptoms:
1. You have low energy levels and feel constantly tired.
Vitamin D is essential for energy production, so if you’re lacking in this nutrient, you will likely feel tired and sluggish all the time.
Vitamin D helps the mitochondria make more ATP energy.
Mitochondria are the tiny powerhouses inside our cells that convert food into energy.
When you’re low in vitamin D, your mitochondria won’t be able to produce as much energy, which will leave you feeling tired and drained.
If you are constantly tired and have very little energy, taking a vitamin D supplement may be able to help.
2. You are struggling with depression or anxiety
The link between vitamin D and mental health is well established.
Studies show that people with low levels of vitamin D are more likely to experience depression or anxiety.
This may be due to the role of vitamin D in brain development, especially before birth.
Lack of this nutrient may also lead to a deficiency in serotonin, which can cause mood swings.
A 2021 study showed that vitamin D deficiency is linked to anxiety disorders.
Another study published in the National Library of Medicine showed that vitamin D supplementation was beneficial for people with depression.
If you are struggling with depression or anxiety issues, it is important to get eat a diet that is rich in vitamin D.
Also, exposing yourself to sunlight is a great way to boost your vitamin D levels.
After all, sunshine is one of the best natural antidepressants.
3. You are experiencing problems with your immune system.
Vitamin D plays an important role in immune function.
Is vitamin D beneficial against infections?
Yes, it helps your body fight infections and promotes the production of certain types of white blood cells, which are critical for a healthy immune system.
If you lack vitamin D, your immune system will not be able to function properly.
Studies show that people with vitamin D deficiency are more likely to catch colds and other respiratory infections.
Also, low levels of this nutrient can weaken the immune system and make it more difficult to fight off infections.
If you are often getting sick, your vitamin D levels may be too low.
You should try to increase your intake of vitamin D-rich foods and supplements, which are beneficial for immune health.
The vitamin D intake recommendations for adults are 600 IU per day, but it is also possible to get more than that from the sun.
4. You are struggling with bone and joint pain.
Another common sign of vitamin D deficiency is bone and joint pain.
Can vitamin D deficiency cause bone problems?
If you are experiencing unexplained pain in your bones or joints, it could be a sign that you need to get more vitamin D in your diet.
Why? Because vitamin D is necessary for calcium absorption in your body.
If you have low levels of this nutrient, your bones will not receive adequate amounts of calcium and as a result, they will become fragile and weak.
You might also experience some aches and pains since the lack of calcium may lead to muscle cramps.
In addition, joint pain and stiffness can be a sign of arthritis, which is also associated with low levels of vitamin D.
Even worst, osteoporosis and fractures are common complications of vitamin D deficiency.
A study showed that people with low levels of vitamin D are at a higher risk of developing osteoporosis.
So if you are experiencing any kind of bone or joint pain, try to eat more vitamin D-rich foods like fatty fish eggs.
You can also take a supplement if needed.
Just make sure to consult with your doctor first.
5 You are suffering from hair loss
One of the signs that you may be lacking vitamin D is hair loss.
Vitamin D is essential for hair growth, so if you are not getting enough of it, your hair may start to thin out or fall out.
This can be a particularly big problem for women, who typically have more delicate hair than men.
If you are noticing significant hair loss, it may be worth getting your vitamin D levels checked to see if you need to start taking a supplement.
6. You are struggling with weight gain
If you have gained weight without changing your diet or exercise habits, you may want to look at your vitamin D levels.
A recent study published in the National Library of Medicine has found a link between low vitamin D levels and an increased risk of weight gain.
Researchers studied over 13,000 adults and found that those with the lowest vitamin D levels were more likely to be obese.
If you are having difficulties losing weight and you have been working out but not seeing results, it may be a good idea to eat foods that are high in vitamin D or take a supplement.
You may also want to get your vitamin D levels checked.
How can I raise my vitamin D level quickly?
You can raise your vitamin D level quickly by taking a supplement and exposing yourself to sunlight.
If you are not able to get outside very often, try taking a vitamin D supplement.
You can find a wide range of supplements at your local health food store or online.
If you are vegan or vegetarian, you can also try to get more vitamin D in your diet by eating foods that are fortified with this nutrient.
Read the labels on foods like milk and orange juice to see which ones have added vitamin D.
What foods are highest in vitamin D?
The best sources of vitamin D are fatty fish, eggs, and fortified foods.
Fatty fish like salmon, tuna, and mackerel are high in vitamin D and should be eaten at least twice a week to get enough of this nutrient.
Eggs are also a good source of vitamin D, and many breakfast foods like cereal and oatmeal are fortified with this nutrient.
You can also find vitamin D in some mushrooms and fortified milk products like yogurt.
How can I check my vitamin D level?
You can check your vitamin D level with a simple blood test.
Your doctor will be able to tell you if your levels are too low or too high.
Is it safe to take vitamin D every day?
Yes, it is safe to take vitamin D every day as long as you are not taking too much.
Just make sure to consult with your doctor first to find out how much vitamin D is right for you.
Vitamin D is an essential nutrient that we need to keep our bodies healthy and functioning properly.
If you are not getting enough of it, several things can happen to your body, such as hair loss, mood changes, fatigue, weight gain, and bone pain.
The good news is that you can raise your vitamin D levels quickly by taking a supplement and exposing yourself to sunlight.
You can also increase your intake of vitamin D-rich foods like fatty fish, eggs, and fortified breakfast cereals.