12 Signs of Vitamin D Deficiency (and How to Get More)

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Vitamin D is super important for our overall health. It regulates calcium and phosphorous absorption, boosts immune system, and is important to build strong muscles, teeth, and bones.

Some studies suggest that vitamin D plays an important role in reducing the risk of many diseases such as multiple sclerosis, heart diseases, and bacterial or viral infections.

Many people however are vitamin D deficient and they don’t even know it. So if you notice any of these signs, get your levels checked to be sure its Vitamin D you’re lacking.

12 Signs of Vitamin D Deficiency

1. Muscle and Bone Weakness:

Vitamin D is important for bones, muscles and teeth. Weakened bones, teeth, or muscles may be a sign that you are not getting enough of it.

2. Feeling Blue Or Sad:

Researchers have found that woman with low levels of vitamin D are more likely to be depressed or struggle with deep feelings of sadness.

3. Great Pain Sensitivity:

People who struggle with chronic pains often have inadequate vitamin D levels.

4. Chronic Gum Disease:

People with lower levels of vitamin D are more vulnerable for swelling, reddening, and bleeding of gums.

5. High Blood Pressure:

Vitamin D is important for your heart too. When you don’t get enough of it, you’re blood pressure may rise.

6. Fatigue and Sleepiness:

People with lower levels of vitamin D lack the energy during the day and may have a constant feeling of fatigue.

7. Mood Swings:

Vitamin D plays a role in serotonin production. This “feel good hormone” has a major impact on our mood.

8. Decreased Endurance:

Studies have shown that athletes with lower vitamin D levels preform less and have lower energy levels compared to other athletes.

9. Overweight:

Vitamin D is a fat-soluble vitamin, stored in our fat cells. People who are overweight or obese therefore need more vitamin D.

10. Gut Issues:

People who struggle with fat absorption (ex. Crohn’s, celiac and non-celiac gluten sensitivity, and inflammatory bowel disease), may have lower vitamin D levels as well.

11. Head Sweater:

Excessive head sweating is a common, early sign of vitamin D deficiency.

12. Allergies:

Adequate vitamin D can reduce allergies. A study done on 6000 individuals showed that people with low vitamin D levels are more susceptible to allergies

Vitamin D, The Sunshine Vitamin

The best way to get enough vitamin D is through sun exposure. How much sun you need a day depends on many factors such as age, skin color, time of the day, season, and the use of sunscreen.

Vitamin D production only happens when your skin is unprotected. So try and go out in the sun for at least 10 to 15 minutes before putting on your sunscreen to make sure you get your dose of sunshine vitamin. If you know you can go longer than 10 minutes without burning your skin, soak up some healing beams for about 20-30 minutes each day.

Foods That Contain Vitamin D

Only a few foods naturally contain vitamin D. Because vitamin D is becoming a major problem more and more foods are fortified with it.

Natural sources

Salmon

Sardines

Egg yolk

Shrimp

Fortified sources

Milk

Cereals

Yogurt

Orange juice

FYI: when you boost your vitamin D intake it is also important to get enough vitamin K through your diet.

So if you feel any of the above signs, get your vitamin D levels checked and talk to your doctor. Try to up your intake through the sun or foods you eat, or take quality supplements if needed. There are many supplements out there and many of these contain harmful substances. So make sure to read the labels and opt for quality supplements if needed.