A college student feels constantly tired but says it’s just late-night studying and caffeine. A mom cannot shake a case of bronchitis thinking it’s just preschool germs. An older adult complains of increasing back pain and muscle aches – just old age, right? Surprisingly, all of these cases regardless of age could have the same simple cause.
Vitamin D-3 deficiency can present a range of vague symptoms – frequent illnesses, impaired wound healing, bone loss, hair loss, anxiety, depression, and the list goes on. With so many other important vitamins to consider for good health, Vitamin D is often overlooked. Yet, according to the National Institutes of Health over 40% of American adults have a vitamin D deficiency.
To find out if you are in this risk group, ask the following questions:
Do you spend most of your daylight hours indoors?
Do you have darker skin, which decreases the skin’s ability to generate vitamin D?
Are you overweight or obese?
Do you have a health condition like Chrohn’s disease or celiac that hampers nutrient absorption?
Are you 65 or older?
Do you have a chronic disease of the kidneys or liver?
Each of these factors are important considerations for diagnosing a vitamin D deficiency. Even breastfed babies are in this higher risk category, so mothers are encouraged to work with their pediatrician to determine the right way to supplement vitamin D in infants.
Many people already know vitamin D is key to helping the body absorb calcium, which builds strong bones. But your muscles, nerves, and immune system all need vitamin D to work effectively, too. Sometimes called the “sunshine vitamin,” D even regulates your circadian rhythm for a healthy sleep cycle.
The National Institutes of Health recommend that most adults should receive 1,500-2,000 IUs of Vitamin D-3 every day. While milks and cereals in the U.S. are usually fortified, researchers say the best source foods are fatty fish like salmon, tuna, trout, mackerel, and fish liver oils. Moderate sun exposure also increases Vitamin D levels. Your bare skin makes the vitamin from sunlight, although not exposure through a window. Decreased sunlight during the winter months can therefore decrease your vitamin D levels.
“Vitamin D deficiency is surprisingly common, but the symptoms are often subtle and nonspecific,” according to Lisa Wartenberg, a dietitian with Healthline Media, “so it may be hard to know whether you have a deficiency or some other health condition.” See your doctor for a simple blood test to confirm, and don’t shy away from the sun during this cold winter season.
https://ods.od.nih.gov/factsheets/VitaminD-Consumer/
https://www.healthline.com/nutrition/vitamin-d-deficiency-symptoms#_noHeaderPrefixedContent