Vitamin D Deficiency – Symptoms and Risks

 

If you wake up in the morning without energy, even though you supposedly slept enough, if even rest days aren’t enough for you and you also experience general weakness from time to time, it’s possible that your problem is a vitamin D deficiency.

 

One of the most essential nutrients for our body is vitamin D, which is often called the “sun vitamin.” Despite the fact that obtaining it is quite easy, a large part of the world’s population suffers from vitamin D deficiency. How can we recognize this problem, and which symptoms should we not ignore? In this blog, we will talk about what vitamin D deficiency actually is, the symptoms that accompany this condition, and the ways to manage it.

 

Why is vitamin D essential for health?

 

Vitamin D is a fat-soluble vitamin that plays a crucial role in many processes taking place in our body. It ensures the absorption of calcium and phosphorus, which is necessary for the formation of strong bones. Along with this, it regulates the immune system and actively participates in the growth and development of cells.

 

Vitamin D also plays an important role in the normal functioning of the nervous system, which once again confirms its diverse importance for the body.

 

When vitamin D deficiency begins in the body, various disorders appear, which over time develop into serious problems.

 

What does vitamin D deficiency cause?

 

Vitamin D deficiency affects almost every system operating in the body. It causes not only physical but also psychological problems.

 

So what does vitamin D deficiency actually cause? The first signs of deficiency can be very superficial and often resemble symptoms of other illnesses, which makes diagnosis more difficult. However, there are certain signs that may indicate the presence of the problem.

 

How can we recognize vitamin D deficiency?

 

The symptoms that indicate this problem are diverse. For example, chronic fatigue and weakness – if you are constantly tired and feel a lack of energy, this may be a sign of low vitamin D levels. Research shows that vitamin D participates in the functioning of mitochondria (the "power plants" of cells), so its deficiency leads to a decrease in energy production.

 

Another sign of what vitamin D deficiency causes is muscle and bone pain, especially in the lower back, hips, legs, ribs, and shoulders. Muscle weakness and pain are also common symptoms, because vitamin D is necessary for calcium absorption, which in turn is important for the health of bones and muscles.

 

It’s possible that deficiency may be accompanied by depression and mood changes. Scientists have concluded that there is a close connection between vitamin D deficiency and depressive states. Brain cells have vitamin D receptors, and it is these very cells that participate in mood regulation. When vitamin D levels are low, this may manifest in many mental health symptoms. People often experience constant sadness and a sharp drop in motivation. Irritability also increases, and general apathy toward life events develops. These changes often progress gradually, and a person may not even realize that the change in their mood is caused by vitamin D deficiency.

 

If you often get sick, especially with colds and respiratory infections, this too may be a sign of vitamin D deficiency. Vitamin D plays an important role in strengthening our immune system and in fighting pathogens.

 

As strange as it may be, vitamin D deficiency and headaches are truly connected to each other. Many people who suffer from vitamin D deficiency also frequently complain about this symptom. Studies have shown a link between low vitamin D levels and chronic headaches especially in the case of migraines. That’s why vitamin D deficiency and headaches are often co-occurring symptoms and improve simultaneously when vitamin D levels are normalized.

 

Not infrequently, vitamin D deficiency also causes slow wound healing. The reason is that this vitamin is involved in the action against inflammation and helps with the formation of new tissue.

 

Another problem that vitamin D deficiency often causes is hair loss. We often think that our hair falls out seasonally, especially in spring – but in reality, this is mostly caused by vitamin deficiency. Vitamin D participates in the hair follicle cycle, and its deficiency may be linked to alopecia. And toward the end of winter, at the start of spring, vitamin D deficiency becomes quite common due to the lack of sunny days – that’s why your body may signal a deficiency of essential nutrients precisely through hair loss.

 

What is the normal range of vitamin D and how to get it?

 

The question is often asked – what is the so-called “normal” level of vitamin D, that is, the optimal level for the body, when our body functions properly?

 

The normal range of vitamin D in the blood is measured by the level of 25-hydroxyvitamin D and is expressed in nanomoles per liter (nmol/L) or nanograms per milliliter (ng/mL). Specialists consider the level of 30–50 ng/mL (75–125 nmol/L) to be optimal. If your result is in the 20–30 ng/mL (50–75 nmol/L) range, this indicates an insufficient level, and you may need to take additional vitamin D. And when the level is below 20 ng/mL (50 nmol/L), this already points to a serious deficiency that definitely requires proper treatment.

 

The normal range of vitamin D may also differ based on age, sex, and health condition – children, pregnant women, and the elderly may require a higher level.

 

We agree that vitamin D plays a vital role in the functioning of our body. So how do we get enough vitamin D? First of all, let’s embrace sunlight – our skin produces vitamin D under the influence of the sun’s ultraviolet B (UVB) rays. On average, being in the sun for 10–30 minutes 2–3 times a week (with the face and hands exposed) is sufficient for many people.

 

Clearly, nutrition and consuming foods that are rich in vitamin D are also very important. For example, fatty fish such as salmon, tuna, and mackerel are especially rich in this nutrient. Cod liver oil also serves as an excellent source of this vitamin. You can also include egg yolks in your daily diet, which also contain vitamin D. Don’t forget dairy products and juices that are specifically fortified with this vitamin. Certain types of mushrooms are also a great source of vitamin D, especially for vegetarians and vegans.

 

If you live in a region where sunlight is limited, or you have problems absorbing vitamin D, you may also need to take supplements. For this, it is important to consult a doctor, who will help you choose the right dosage.

 

When should you consult a doctor?

 

This question is especially relevant when you experience chronic fatigue that doesn’t improve with rest. Also, you should pay attention to constant muscle or bone pain, which may be a sign of vitamin D deficiency. If you’ve recently noticed significant mood changes or you often get sick with infectious diseases, this too may indicate a problem.

 

As we can see, it’s easy to recognize whether or not we have vitamin D deficiency – the symptoms are diverse and can affect the quality of life. If you’ve noticed the signs described above – especially a combination of several of them – it’s important to consult a doctor. Ideally, don’t wait for the problem to show symptoms and get regular checkups so that changes can be detected in time.

 

A blood test for vitamin D is a simple and effective way to determine whether your symptoms are related to a deficiency of this vitamin.

 

Vitamin D is a “silent player” that has a huge influence on the functioning of our body. Maintaining its proper level is a simple but important step toward improving your health and raising your quality of life.