Published Nov. 2, 2023, 4:48 p.m. ET
Are you unsure about your vitamin D levels? Discover whether you might be lacking this important vitamin as the days get shorter. Vitamin D plays a crucial role in multiple bodily functions, particularly in the absorption of calcium for strong and healthy bones, according to the National Institutes of Health. It also supports the immune system and the health of muscles and nerves.
There are three main sources of vitamin D: food, sunlight, and supplements, as stated by Yale Medicine. However, a staggering 35% of Americans don’t get enough. Arielle “Dani” Lebovitz, a registered pediatric dietitian, food education expert, and founder of the Kid Food Explorers in Franklin, Tennessee, stated, “More than one in four adults in the US are deficient in vitamin D.”
Lebovitz explained, “Although the body naturally converts sunlight into vitamin D, individuals who regularly use sunscreen, have darker skin with higher melanin levels, spend most of their time indoors, live in areas with limited sunshine, or reside in cities with high pollution, are less likely to meet their daily vitamin D requirements and may benefit from a supplement.”
Lebovitz added, “Elderly individuals, obese patients, nursing home residents, and hospitalized patients are at the highest risk for vitamin D deficiency.”
Determining Your Vitamin D Levels
Vitamin D deficiency can have a significant impact on your health. Here are five signs that may indicate low vitamin D levels:
1. Frequent Illnesses
Vitamin D plays a vital role in balancing the immune system and can help prevent seasonal colds and the flu. Lebovitz explained, “If a person frequently falls ill with every common cold and flu, they may be deficient in vitamin D, making them more susceptible to infections.”
2. Body Pain
Vitamin D is essential for bone, muscle, and nerve health. Lack of vitamin D can cause bone pain and muscle spasms. Additionally, it can lead to osteoporosis, a disease that weakens bones, making them more prone to fractures.
3. Poor Oral Health
Vitamin D deficiency can contribute to dental problems such as cavities, gingivitis, and periodontal disease. According to Verywell Health, oral health is closely linked to overall health, and the impact of vitamin D on calcium absorption and the modulation of the immune system helps prevent tooth decay and gum disease.
4. Mental Health Issues and Low Energy
Lebovitz stated, “Another common symptom of vitamin D deficiency is fatigue and negative emotions related to depression.” A 2020 study published in the National Library of Medicine found that supplementing with vitamin D reduced negative emotions, especially in individuals with low vitamin D levels or major depressive disorder.
5. Problems Losing Weight
Struggling to lose weight may also suggest a vitamin D deficiency. Lebovitz explained that individuals with higher weight and more fatty tissue are more likely to be deficient in this vitamin. A 2018 study published in the National Library of Medicine linked obesity to inflammation in the body. The researchers discovered that weight loss and vitamin D supplementation could help reduce inflammation.
Getting Your Vitamin D Levels Tested
In addition to sunlight, vitamin D can be obtained through diet and supplements. Lebovitz recommended natural food sources like fatty fish (trout, salmon, and tuna), UV-exposed mushrooms, egg yolks, and beef liver. Fortified foods such as dairy products, plant-based milk, breakfast cereals, and orange juice also contain vitamin D.
The amount of supplementation depends on whether you have a deficiency or not. According to Lebovitz, “The Endocrine Society suggests adults may need 37.5 to 50 mcg (1,500–2,000 IU)/day of supplemental vitamin D, and children and adolescents may need at least 25 mcg (1,000 IU)/day.” For individuals aged 4 and above without signs of deficiency, a safe daily dose is 10mcg or 400 IU.
London-based nutritionist Clarissa Lenherr cautioned that taking excessive amounts of vitamin D can be toxic or problematic. She advised against high doses without testing your blood to determine your vitamin D levels. Lebovitz reiterated the importance of consulting your primary care physician or medical provider if you suspect you may be deficient.
Link to the article: Are You Getting Enough Vitamin D? 5 Signs You May Be Deficient
