What are the Symptoms of Vitamin D Deficiency?
We’re spending more time indoors than ever before,and our health is paying the price. WUKA experts discuss the most common signs and symptoms of a vitamin D deficiency, along with advice on how to boost your levels naturally, and through supplements.
In this article, we're looking at:
Physical symptoms of Vitamin D deficiency
Emotional symptoms of Vitamin D deficiency
The importance of Vitamin D
What causes Vitamin D deficiency
How to boost your Vitamin D levels
The Silent Signs and symptoms You Need More Vitamin D
Your body is amazing, and it has many ways of subtly letting you know when you've got low vitamin D levels. Fatigue seems to hit differently when vitamin D is lacking - it's more than just your typical afternoon slump. We're talking bone-deep exhaustion that no amount of early nights or power naps could even come close to easing.
Here's what else you might notice:
Physical symptoms of low Vitamin D
Muscle weakness can sneak up on us. It might start with struggling with tasks that used to be easy, like climbing the stairs or carrying shopping bags. You might feel your bones aching, especially in your lower back, hips, and legs. You might feel extra sore after a workout, or even after a night’s sleep… and it could all be down to vitamin D.
We need Vitamin D, for it’s crucial role in calcium absorption and bone health. When levels are low, bones become weaker and more prone to aching, pain and fractures.
Frequent illnesses can be another red flag. If you're catching every cold that comes around the office, your immune system might be crying out for more vitamin D. Research shows that vitamin D deficiencies can be linked to an increased susceptibility to infection, and then there’s the fatigue that goes hand in hand with it all too.
Overall, it's safe to say that the physical signs and symptoms of low Vitamin D can be a lot.
Can low Vitamin D affect mood and mental health?
Alongside the obvious low mood we can dip into when we’re feeling tired and unwell, there’s growing evidence that a Vitamin D deficiency might directly affect mood and mental health too.
Research shows that low levels of Vitamin D could cause an increase in symptoms of depression and anxiety, with scientists recommending levels are checked in patients suffering with mental ill health. Not only that, but further studies have found that Vitamin D can actually help to promote serotonin activity - which suggests that getting enough vitamin D could help to regulate mood, and prevent seasonal affective disorder (SAD) too.
Why do we need Vitamin D?
Vitamin D is essential for maintaining the health of bones, teeth and muscles. When levels of Vitamin D are low, you’re at increased risk of fractures, bone pain, muscle pain and muscle weakness. Read more about Vitamin D here.
What causes low Vitamin D?
We’re all different, and whether we like it or not, some of us are more likely to develop vitamin D deficiency than others.
For example, those with darker skin need more exposure to the sun to produce the same amount of vitamin D as someone with lighter skin. And people who live in northern latitudes, where sunlight is limited for part of the year, face higher risks too.
Other high-risk groups include:
- Older adults: over time, we becomes less efficient at producing vitamin D. Find out more about Vitamin D and menopause here.
- People who are overweight or obese: extra body fat can lead to lower absorption of Vitamin D.
- Those who stay indoors most of the time
- People following strict vegan diets - find out more about vegetarian foods rich in Vitamin D here.
- Individuals with certain medical conditions: some conditions can affect fat absorption, which can decrease absorption of Vitamin D.
- Pregnancy and breastfeeding
Read more about what causes low vitamin D here.
Vitamin D Deficiencies can also often go hand in hand with iron deficiencies, so you might want to ask your doctor to check that too.
Getting Your Vitamin D Levels Back on Track
Its not all doom and gloom! There are ways to get back on track, boost your Vitamin D levels and start to feel like yourself again.
Natural Sources of Vitamin D
Sunlight is most definitely the most efficient way to boost vitamin D levels, but food can help too. Foods rich in Vitamin D include fatty fish like salmon and mackerel, and egg yolks are a great source too. Its also worthwhile shopping around for fortified foods - such as mushrooms, bread and cereals - for good, natural sources of vitamin D.
Vitamin D supplements
Getting enough Vitamin D through diet alone can be challenging, but luckily most supplements are effective and safe to take. Check with your GP before you take Vitamin D supplements, and always be aware of potential side effects and dosage recommendations.
So, which supplement is right for you?
Look for Vitamin D3 (cholecalciferol) - it’s generally considered most effective at raising blood levels. You might also want to consider:
Plant-based vitamin D supplements derived from lichen: these offer a suitable alternative to the more common lanolin-based options.
Vitamin D3 and K2 - this combination works well together, as Vitamin D3 works to support immune health and K2 aids optimal bone health and normal blood clotting. When shopping for D3/K2 supplements, look for products that provide D3 in amounts between 1000-4000 IU for adults, along with at least 100 mcg of K2. New WUKA Vitamin D3 & K2 contain 2000IU Vitamin D3 and 100mcg K2, making them an excellent choice!
Gummy vitamins have become increasingly popular among adults, offering a more enjoyable way to take supplements. Gummies taste great, and are often more gentle on the digestive system too.
Beyond Supplements: Lifestyle Changes
Getting enough vitamin D isn't just about popping supplements. Small lifestyle changes to boost your daily sunlight exposure can really make a big difference too:
- Take a short walk during your lunch break - just 15 minutes of midday sun can help boost vitamin D production. Just don’t forget the sunscreen!
- Rearrange your workspace if possible. Sitting near a window won't directly produce vitamin D (UVB rays don't penetrate glass), but natural light exposure can help regulate your body's circadian rhythms, which may indirectly affect vitamin D metabolism.
When to see your doctor about Vitamin D deficiency
Knowing the signs and symptoms of low Vitamin D is essential, but getting your vitamin D levels tested will give you the clearest picture, and best chance of improving your health.
Make an appointment to see your GP if you’re experiencing persistent fatigue, muscle weakness, or bone pain. Your doctor can order a simple blood test to check your levels and recommend an appropriate treatment plan moving forward.
It’s important to know that Vitamin D needs vary, based on age, weight, skin colour, and overall health status. What works for one person might not work for another, so try not to compare your experience with anyone else. Working with your doctor to find a plan that works for you.
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