Vitamin D is a vitamin that is not naturally found in many foods. Because of this, deficiencies are common and can have negative effects on things like bones and the immune system. Knowing the most common vitamin D deficiency symptoms can help you identify when you should take steps to increase your vitamin D levels and improve your overall health.
According to Dr. Michael HolickEndocrinologist and vitamin D expert says vitamin D plays an important role in maintaining strong, healthy bones, helps the body absorb calcium, supports the immune system, regulates cell growth, and helps fight inflammation. In other words, the sooner you address and recover from deficiencies, the better.
Meet the experts: Dr. Michael Holickan endocrinologist and vitamin D expert.
Learn about the most common signs of vitamin D deficiency and steps you can take to boost your levels of the sunlight vitamin.
Common symptoms of vitamin D deficiency
fatigue
Feeling tired is the biggest sign of vitamin D deficiency. So if you’re feeling tired despite getting enough sleep, it might be worth letting your doctor know.
According to research, We know that many patients who experience fatigue are deficient in vitamin D. And when you increase your vitamin D levels, you report feeling happier and more energetic. Vitamin D is also associated with strength, performance, and balance. Eating more nutrients has been shown to improve muscle strength and reduce falls, especially in older adults, which can also help you feel more energetic.
sweat
Another sign is sweating more than usual. Excess sweating can indicate a lack of vitamin D, especially if your activity level, body temperature, and environment all remain the same.
Dr. Holick said sweat on the forehead is often one of the first noticeable symptoms of vitamin D deficiency, especially in newborns (who are unable to report symptoms such as weakness and fatigue). The same goes for adults. So if you’re sweating a lot, consider checking your vitamin D levels.
anxiety or depression
Studies have linked low vitamin D levels to both depression and anxiety. So if you notice that you’re feeling depressed, anxious, or overall worse than usual, talk to your doctor.
a study It turns out that people who are deficient in vitamin D are 75% more likely to develop depression than those who get enough of the nutrient. Other research Vitamin D deficiency and seasonal affective disorder (SAD) have been linked to each other. SAD is seasonal affective disorder (SAD), which occurs seasonally, usually during the winter when there is less sunlight and light.
aches and pains
Pain isn’t necessarily a red flag. However, if you have joint or muscle pain that lasts for several weeks, ask your doctor if vitamin D deficiency may be the cause.
Dr. Holick said vitamin D deficiency can cause osteomalacia, a condition in which bones become soft and weak. “Often it’s subtle, but some people feel pain in their bones,” he said. Vitamin D deficiency is also associated with rheumatoid arthritis, an autoimmune disease that affects the joints. And by getting enough nutrition, was shown Reduces pain in people with fibromyalgia.
weak bones
Vitamin D helps form healthy bones, so frequent bone fractures are a sign that you may be deficient in the nutrient.
In children, vitamin D deficiency is associated with symptoms such as: rickets. And in adults, it can lead to the following situations: osteoporosis. Both conditions weaken bones, making them soft and brittle and prone to fractures. Osteoporosis can develop without obvious symptoms, so unless you are tested for osteoporosis, you may not know you have osteoporosis until you break a bone.
How to increase vitamin D levels
Fortunately, there are several ways to get more vitamin D. Here’s how to boost your vitamin D levels.
hit the sun
According to the NIH, you can get vitamin D from exposure to sunlight, but the amount you get depends on the time of day, cloud cover, and season. Additionally, sun exposure can increase the risk of skin cancer, so American Academy of Dermatology (AAD) It is recommended that you get as much vitamin D as possible through your diet.
diet
Vitamin D is found naturally in just a few types of foods. These include:
- Fatty fish (trout, salmon, tuna, mackerel)
- fish liver oil
- beef liver
- egg yolk
- cheese
- mushroom
Other foods are Fortified with vitamin DThis means it contains additional vitamin D to help you get more nutrients. These include:
- milk
- Plant-based milk (soy, almond, oat)
- breakfast cereal
- orange juice
- yogurt
These foods are often, but not always, fortified. That means not every gallon of milk or box of cereal is a vitamin D-rich food. If you’re looking for vitamin D, read the product label carefully to make sure it’s what you want.
supplement
Dr. Holick said you may not get enough of this nutrient in your diet. In these cases, it may be helpful to take a vitamin D supplement. However, please consult your doctor first. They will test you for vitamin D deficiency and recommend appropriate supplements (usually vitamin D3 and vitamin D2) and dosages to get your vitamin D levels back to where they need to be.
Dietary supplements are products intended to supplement your diet. They are not medicines and are not intended to treat, diagnose, alleviate, prevent, or cure any disease. Use caution when taking dietary supplements if you are pregnant or breastfeeding. Also, be careful about giving supplements to children unless recommended by a health care provider.
—Additional reporting by Alisa Hrustic
#common #signs #vitamin #deficiency #doctors