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HomeHealth & FitnessNot getting enough sunlight? 7 ways your body is telling you you...

Not getting enough sunlight? 7 ways your body is telling you you are deficient in vitamin D


wYou’re in the thick of winter: the days are short and dark, it’s cold outside, and all you Perhaps I want to curl up under a blanket and relax with a good book (or, winter). rom-com!) And while we love the cozy feeling of this time of year, not getting enough sunlight puts us at risk for low vitamin D levels.

vitamin D Calcium is a fat-soluble vitamin that your body uses to absorb calcium, so it plays an important role in building and maintaining your bones. It is also involved in immune and muscle function and has anti-inflammatory and neuroprotective properties Mayo ClinicSo yes, it’s a big deal.

So what happens if you’re not getting the recommended 600 IU (or 15 micrograms) of vitamin D per day? Probably nothing, if you’re just falling a little short. “There are usually no signs or symptoms that someone may have a vitamin D deficiency,” says david cutlerMD, a board-certified family medicine physician Providence St. John’s Health Center In Santa Monica, CA.

But if you have a severe or chronic vitamin D deficiency and aren’t getting enough of the vitamin through regular sunlight exposure, you’re likely to have more noticeable symptoms, it says. Kimberly GomerRDN, a registered dietitian based in Miami, FL.

But what do the noticeable symptoms look like? Below, you’ll find all the symptoms of vitamin D deficiency, as well as how to get more vitamin D if your body isn’t getting enough.

more urinary tract infections

The risk of this increases significantly due to low levels of Vitamin D. urinary tract infectionsAccording to a meta-analysis of nine studies published in History of Clinical and Laboratory Sciences“Adequate optimal levels of vitamin D are important for healthy immune function,” says Gomer. The analysis authors say this involves stimulating the production of antimicrobial compounds (substances that prevent or eliminate the growth of pathogens such as bacteria and viruses) to fight the bacteria that cause UTIs.

pale skin

Feeling like some of your color has faded? Changes in your complexion can be caused by more than just weak winter sunlight. “Pale skin can also be a symptom of vitamin D deficiency,” says Gomer.

hair fall

A clump of hair in your brush, on your pillow, or near the shower drain is usually a sign that something is off health-wise. And in some cases, it could be low vitamin D. The nutrient plays a role in stimulating the growth of hair follicles, and inadequate levels are linked to hair loss, notes a Journal of Cosmetic Dermatology Review.

muscle weakness or cramps

In addition to supporting your bones, vitamin D’s role in calcium absorption helps prevent a condition called hypocalcemic tetany– medical term for involuntary muscle contractions that cause cramps, spasms and weaknessSo if you are constantly feeling cramps or weakness, it is possible that your vitamin D levels may be responsible.

mood swings

Of course, it could be the fact that the sun is setting earlier and earlier these days. Or it could be that you’re not getting enough vitamin D. (Or hey, maybe both!) “Vitamin D has a role in regulating serotonin and melatonin, which affect mood,” says Gomer. For your information, serotonin While controlling mood melatonin Plays a role in sleep. Adequate intake of both is believed to play a role in the prevention of mood disorders. major depressive disorderNotes A current nutrition report paper. That said, the less serotonin and melatonin your body produces, the greater your risk of experiencing low mood symptoms like sadness or irritability.

frequent colds

If you’ve been coughing and sniffling more than usual lately, low vitamin D may be to blame. The vitamin boosts your body’s defense against infectious diseases, including respiratory infections, according to a paper published in Lancet Diabetes and EndocrinologyEssentially, it can help you fight germs or bounce back faster after exposure to pathogens like bacteria or viruses. “We saw during the COVID pandemic, before vaccinations were available, that people who had low vitamin D levels had worse outcomes than people who had adequate or optimal levels,” explains Gomer. case in point.

Tiredness

Gomer says feeling tired all the time is one of the most common signs that someone has a D deficiency. According to an analysis published in the journal Vitamin D, vitamin D is involved in sleep regulation, including the production of sleep-inducing hormones such as melatonin. NutrientsAnd when you’re not getting good sleep, you’re more likely to burn out. den Next day.

Can Vitamin D Deficiency Cause Permanent Damage?

In principle, yes. Can lead to severe, long-term vitamin D deficiency rickets (softening of bones in children) or Osteomalacia (Softening of bones in adults). These conditions can stunt bone growth in children and lead to long-term bone damage or an increased risk of fractures in adults.

But in today’s world, most people who don’t get enough D are not deficient enough to suffer from these conditions. “The subtle deficiencies associated with many conditions have never been proven to directly cause or contribute to any disease,” says Dr. Cutler, who adds that foods fortified with vitamin D, such as milk and cereals, have helped prevent “rickets. “Almost finished.”

That said, if you’re experiencing symptoms of vitamin D deficiency, it’s important to contact your healthcare provider. They can test your vitamin D levels and recommend supplements or medications to help improve symptoms.

How to check for low vitamin D?

Your healthcare provider can quickly check your vitamin D levels with a simple blood test. Vitamin D tests aren’t usually part of routine checkups, so you’ll probably have to ask for one. However, if you are at risk for developing a deficiency, your healthcare provider will probably recommend annual testing for you. According to the , the most common type of vitamin D blood test is 25-hydroxyvitamin D or 25(OH)D. National Library of Medicine,

It’s a good idea (for most people) to get this test while you’re undergoing routine labs. Your results can help you and your provider understand your vitamin D status and create a treatment plan that suits your needs. Although you may be tempted to take supplements or gummies at home to deal with symptoms, it is always important to check with your healthcare team first. “No one should take supplements without knowing their baseline levels,” says Gomer. If you don’t know where your levels really are, you could risk taking too many supplements and developing vitamin D toxicity (a buildup of calcium in your blood that can cause symptoms like nausea, weakness, and . frequent urination), Per Mayo Clinic,

How to Get More Vitamin D?

If you and your provider decide you should get more vitamin D, you can talk about the best way to get your levels back to where they should be. Luckily, you have some options get more vitamin d,

supplements

Your provider may recommend taking a vitamin D supplement, depending on how low your levels are and other factors that may affect your absorption (such as your skin color, your weight, and where you live. ). Office of Dietary Supplements at the National Institutes of Health (NIH). If they suggest a supplement, be sure to follow their guidelines for dosage. Taking large doses of vitamin D can be toxic, but not taking enough may increase your symptoms.

Sun exposure

the body synthesizes Vitamin D from sunlightAnd most of us get at least some vitamin D when our bare skin (meaning, no sunscreen) is exposed to the sun’s rays. Spending five to 30 minutes in the sun a few times a week, between 10:00 a.m. and 4:00 p.m., may be enough, notes nihHowever, getting older or having darker skin can make it harder to get enough vitamin D from the sun, so it’s important to ask your provider about what you can do to get more sun while keeping your skin protected from harmful rays. Are.

Eat

It’s hard to get enough D from food alone, says Gomer. but you can definitely find Some. according to Dietary Supplement OfficeSome of the best sources of vitamin D come from the following foods:

  • fatty fish such as salmon, trout, mackerel, sardines or tuna
  • fortified milk and cereals
  • mushroom
  • eggs
  • Cheese

bottom line

Most people don’t always know they have low vitamin D levels, as signs usually don’t appear until your levels become extremely low. However, vitamin D deficiency can cause symptoms that affect your quality of life and your overall health. If you’re experiencing common symptoms of low vitamin D — such as pale skin, hair loss, or mood changes — it’s a good idea to visit a healthcare provider. They can order tests, help you understand your baseline, and recommend treatments to improve your symptoms.


Good+Good articles reference scientific, credible, recent, robust studies to support the information we share. You can count on us throughout your health journey.

  1. Deng QF, Chu H, Wen Z, Cao YS. Vitamin D and urinary tract infections: a systematic review and meta-analysis. Ann Clin Lab Sci. 2019 Jan;49(1):134-142. PMID: 30814089.
  2. Saini K, Mysore V. Role of vitamin D in hair loss: a brief review. J Cosmetic Dermatol. 2021 Nov;20(11):3407-3414. doi:10.1111/jocd.14421. ePUB 2021 Sep 22. PMID: 34553483.
  3. Akpinar Ş, Karadag MG. Is Vitamin D Important in Anxiety or Depression? What is the truth? Curr Nutr Rep 2022 Dec;11(4):675-681. doi:10.1007/s13668-022-00441-0. ePUB 2022 Sep 13. PMID: 36097104; PMCID: PMC9468237.
  4. Lipps P. Vitamin D to prevent acute respiratory infections. Lancet Diabetes Endocrinol. 2021 May;9(5):249-251. doi:10.1016/s2213-8587(21)00075-9. ePUB 2021 Mar 30. PMID: 33798467.
  5. Aboud M. Vitamin D supplementation and sleep: a systematic review and meta-analysis of intervention studies. Nutrients. 2022 Mar 3;14(5):1076. doi:10.3390/nu14051076. PMID: 35268051; PMCID: PMC8912284.




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