Vitamin D Deficiency: Causes and How to Realize You Have It

Vitamin D is an important part of building and maintaining good health. It supports bone health, immune function, and cell growth and it is also a very important component which many people are deficient in. Most are not quick to realize vitamin D deficiency in their body. It develops very gradually over time.

Identifying the root causes and learning to see the signs is the first step in health improvement. In this article you will learn how to realize vitamin D deficiency and what puts you at risk for it.

Why Vitamin D matters?

Vitamin D is a fat soluble vitamin. We produce it in our body after we are exposed to the sun. It can also be acquired through some foods and supplements. Its main job is to help in calcium absorption and in the maintenance of strong bones. It is involved in reducing inflammation, supporting muscles as well as the immune system.

When you have vitamin D deficiency your body does not perform at its optimal state. Bone mass may be reduced, the immune system may become more vulnerable, and might experience fatigue too. It is key to identify and realize vitamin D deficiency early before serious health issues begin to occur.

Why So Many People Are Deficient?

Vitamin D deficiency is a global health issue that we see today as a result of lifestyle, environment, and medical factors. As for how to realize vitamin D deficiency is explained below.

Limited sun exposure is a primary reason. In urban areas where people prefer to stay indoors often don’t get enough exposure to UVB rays. Over application of sunscreen which we use as a protective measure against skin in turn interferes with the production of vitamin D, and the fashion today of wearing full coverage clothing plays a role as well. The ones at great risk are people living in the northern regions especially in winter.

Skin tone is an important factor as well. Individuals with dark skin tend to have higher melanin which in turn reduces their vitamin D production. So they require more sun exposure than those with fair skin to achieve the same balance.

Aging being another factor and as a result of growing older our skin starts to become less efficient at producing vitamin D from the sun. This means that older adults have to work harder to realize vitamin D deficiency before it worsens.

Obesity can also play a role. Vitamin D is stored in fat tissue. When excess fat is present it can trap the vitamin and reduce its availability in the bloodstream. This makes it harder for the body to access what it needs even if sun exposure or diet appears adequate.

Some medical conditions which do not allow for full absorption also exist. For example celiac disease, Crohn’s disease, and other digestive issues are present in some people. Liver or kidney issues also play a role in how our bodies process vitamin D.

A poor diet may aggravate the issue. In terms of foods that have rich amounts of vitamin D like fatty fish, egg yolks, fortified milk, and mushrooms. If you don’t have these in your diet it becomes a greater challenge to the body’s needs.

Symptoms That Help You Realize Vitamin D Deficiency

The tricky part to realize vitamin D deficiency is that symptoms are vague and may also resemble those of other diseases. But certain warning signs should be heeded.

Fatigue is an often ignored sign. You may feel drained during the day after a good rest which is a sign of low vitamin D. If you’ve been feeling more tired than usual it is worth looking into more as it is a good reason to realize vitamin D deficiency.

Muscle weakness and aches are not unusual even if any heavy physically straining activity hasn’t been carried out. You might observe improper functioning of muscle fibers if you have low vitamin D levels. This might cause pain, discomfort or issues with balance and could help to realize vitamin D deficiency.

Pain in the bone is a symptom that may present itself. People with low vitamin D can be observed with pain in the lower back, hips, or legs. Often these aches are dismissed as aging or poor posture, but they may in fact be a warning to realize vitamin D deficiency which in turn may cause more health issues.

Frequent illness or infection should be taken notice of. Vitamin D plays an important part in regulating the immune response. If you get sick too often or require prolonged time to recover then it may be a good idea to get your Vitamin D levels checked.

Mood fluctuations including depression and irritability have been linked to and could help realize vitamin D deficiency. This vitamin plays a role in regulating serotonin. A deficiency may cause fluctuations in the mood particularly during the low light seasons.

Hair loss is also a symptom to realize vitamin D deficiency. While there are many causes for hair shedding, if a clear cause is not found then it may be to blame.

Slow healing of wounds and poor skin recovery may also be a sign to realize vitamin D deficiency. The vitamin plays a role in skin regeneration. Also if you notice that your cuts or bruises are taking longer to heal this may be another indicator to realize vitamin D deficiency.

How It’s Diagnosed?

Through blood tests only are we able to confirm low vitamin D. The most commonly used test is 25-hydroxyvitamin D in which healthy levels are considered to be between 30 to 50 nanograms per milliliter. If your results come back below that range your doctor may put you on a supplement or put you on a better health care plan.

Self diagnosis is not recommended. Having said that, increasing self awareness might just lead to getting proper diagnosis and treatment earlier.

How to Replenish Vitamin D Naturally?

Restoration of healthy levels is very possible once you realize vitamin D deficiency. Sunlight is the best natural source for this. Just spending time outdoors for 15 to 30 minutes in the sun a few times a week is enough, especially when the large body parts such as arms and legs are put out in the sun.

Diet also supports in the intake. Salty options like salmon, sardines, cod liver oil, fortified dairy products, and egg yolk are great. By including these in your daily menu you support repair and also may see a reduced risk of future decline.

Supplements may also be prescribed. Vitamin D3 is the most effective form. Dosage depends on how low your current level is. Some people need daily maintenance doses while others may require temporary high doses under medical supervision.

Exercise and managing weight would help as well. Physical activity could provide for better hormone balance and improved vitamin D metabolism very likely in the case of people with more body fat.

Monitoring vitamin levels at regular intervals is essential. After we implement measures to raise vitamin D levels and then following up on those ensure progress. At the same time this helps to prevent over supplementation or an incomplete recovery.

Realize Vitamin D Deficiency For Long Term Better Health

Vitamin D plays an essential role in health yet we see widespread deficiencies often easily ignored. Fatigue, body pain, weak immunity, and mood changes are among the subtle signs. We are presented with the challenge to realize vitamin D deficiency at its early stage before it causes more serious health issues.

Through understanding what causes these issues and learning the indications to realize vitamin D deficiency you can take control of your health. If you think you have an issue see a healthcare expert, get a blood test, and follow that up with the right treatment. Often times you don’t understand is that to realize vitamin D deficiency is more than just feeling better in the present, it is also about preventing long term damage to your bones, immune system, and overall health.

Let your awareness be the first step toward a stronger, healthier body.