How Your Body Responds to a Lack of Vitamin D
•Posted on March 12 2023
Our bodies need certain vitamins and minerals to perform basic functions and help us lead healthy, happy lives, vitamin D is one of them.
Vitamin D is what helps calcium form strong bones and teeth – it also protects us against various health concerns.
While there are some varying opinions about just how much vitamin D the average adult requires, the general opinion, including that of the National Health Institute, is that 600 – 800 IU per day is sufficient.
Signs Your Vitamin D Levels are Low
Strangely enough, not everyone who has a vitamin D deficiency experiences symptoms right away or at all, not until more serious health concerns start to show up.
Some of the general signs of a vitamin D deficiency include:
- Fatigue and general poor sleep quality
- Pale skin
- Depression
- Bone aches and pains
- Muscle weakness
- Hair thinning and weakness
- Regular bouts of colds and flu
- A loss of appetite
Some of the more serious effects of low levels of vitamin D can include:
- Osteoporosis
- Rickets disease in children
- Severe asthma
- Cardiovascular disease
- Cancer
Why Your Vitamin D Levels Could Be Low
So, what are some of the reasons why you could be struggling with a vitamin D deficiency?
- You’re not getting outside enough. Your body produces vitamin D when your skin is exposed to the sun. If you spend a lot of time indoors and/or you live in a country that doesn’t see a lot of sunny weather, this could be the reason for your deficiency.
- Those kidneys aren’t playing along. Unfortunately, the older you get, the harder it is for your kidneys to convert vitamin D into a usable form, which can lead to the above-mentioned symptoms.
- You follow a vegan diet. Most natural sources of vitamin D are animal-based, particularly fish, fortified milk, and egg yolks. Anyone who follows a vegan diet will have a harder time consuming enough vitamin D without some proper planning and effort.
- Weight is an issue. Vitamin D is stored in the blood until fat cells extract it for use. Unfortunately, anyone with a body mass index of 30 or more tends to have low blood levels of vitamin D, which makes deficiencies more common.
- Your intestines are not absorbing enough vitamin D. Another reason why your vitamin D levels might be low is that your intestines are not able to absorb enough of it from your food. Conditions such as celiac and Crohn’s disease are often behind this.
4 Simple Ways to Get Enough Vitamin D
1. Spend More Time Outside
Even if you take a walk over lunch, spending more time outside can be beneficial if a vitamin D deficiency is an issue. Keep in mind that if you have darker skin, you may need to spend some extra time outside. This is because darker skin has more melanin, which can limit vitamin D production.
2. Consider a Supplement
Along with eating more of the right food (more on that in a bit), there’s also the option of adding a supplement to your daily routine – Maxasorb D3 Cream from Vita Sciences is one example of this. Daily use of this super absorbent cream can boost your immune system and aid in strengthening your bones and heart.
3. Alter Your Diet
If you think you might be getting too little vitamin D, there are certain foods that you can make a point of eating more of. Fatty fish such as tuna and shrimp, mushrooms, egg yolk, milk (incl soy and almond), and yogurt can all make a massive difference.
4. Get a Quick Shot
Looking for some extra vitamin D in a hurry? You can also speak to your doctor about a vitamin D shot, which offers more immediate benefits. However, you will still need to consider a long-term plan if it’s determined that you do have a deficiency.