5 Signs You Have Vitamin D Deficiency | Knowledge Brush-Up

J.Adderton, BSN, MSN

Spending a little time outdoors may be just what your body needs. When our skin is exposed sunlight, our bodies get busy making vitamin D, the sunshine vitamin. This hormone plays an important part in bone health. How many times growing up did you hear your mom say “drink all your milk for healthy teeth and bones”? Research shows long term low vitamin D levels may also play a role in certain chronic diseases, such as heart disease, cancer, inflammation and autoimmune diseases. Unfortunately, the symptoms of low vitamin D can be vague and easily attributed to other causes.

You May Be at Risk If….

According to the journal, Nutritional Research, approximately 42% of adults in the U.S. are vitamin D deficient. The following factors place people at a higher risk for symptoms:

Having darker skin, such as Latinos, African Americans
Spending a lot of time indoors (Elderly, working night shift, housebound etc.)
Taking medications that interact with Vit D absorption (I.e. heartburn, acid reflux, constipation, GERD).
Other chronic conditions that cause malabsorption (Celiac disease, bariatric surgery, chronic kidney disease, liver disease)
Aged 65 or older due to having have thinner skin

Other Factors:

Obesity
Pregnant women
Premenopausal women
Poor nutritional intake

Sneaky, Vague Symptoms

The symptoms of vitamin D deficiency can be sneaky and are often attributed to other causes. These vague symptoms often include general aches and pains and feeling tired. In fact, some people may not have any symptoms at all. Let’s take a closer look at more common symptoms of low Vit D.

Oh My Aching Bones

Vitamin D helps to support your bone health and improves your body’s absorption of calcium. Therefore, low Vit D levels may be causing the persistent aches and pains your body is experiencing. Common areas for these aches and pains include your shins, angles, forearms, lower back and knees. In some cases, the pain experienced is severe enough to significantly limit daily activities.

A Depressed Mood

We all feel down at times in our life. However, when the blues last for long periods of time, it may be a sign of low Vit D levels. Studies have shown a relationship between low Vit D levels and depression, especially in older adults. In addition, supplementing Vit D in people with seasonal depression could improve mood during the colder months.

Bone Loss

Vitamin D is essential for calcium absorption and bone metabolism. As we age, it is common practice to take calcium supplements to prevent or treat bone loss. However, many people are also Vit D deficient. Researchers have found a strong link between low bone mineral density and low Vit D levels.

Slow Wound Healing

Wounds that heal slowly after surgery, injury or infection may be a sign of low Vit D levels. Vit D is important for healing because of the role it plays in controlling inflammation and fighting infection.

Muscle Pain

Vit D may play a role in chronic muscle pain. Vit D receptors are present in nociceptors, the nerve cells that cause pain. In a study with rats, pain and sensitivity was shown to occur when these receptors in muscles were stimulated.

Diet and Maintaining Vit D Levels

Diet provides only 20% of Vit D and 80% comes from our skin’s UVB exposure to the sun. The Endocrine Society recommends 600-1,000 IU/day for adults age 19-70 years. Getting Vit D from your diet alone is difficult; therefore, it is important to eat foods rich in the sunshine vitamin. These include:

Salmon
Canned tuna
Oysters
Shrimp
Egg Yolks
Mushrooms
Herring and Sardines
Cod Liver Oil
Fortified foods
Cow milk
Soy milk
Orange juice
Cereal and oatmeal

Sunscreen and Vitamin D

UVB wavelengths are responsible for triggering Vitamin D production. Although high SPF sunscreens filter out most of the sun's UV radiation, some of the UV waves still reach your skin. In fact, studies have shown people who use sunscreen daily can continue maintaining their vitamin D levels.

Treatment for Vitamin D Deficiency

The amount of Vit D supplement needed to correct a deficiency will depend on several factors. These include the severity of your deficiency and your overall health status. The time of year also plays a role, with Winter months spent more indoors, but Summer months out in the sun.

If supplements are needed, they should be taken with a meal that contains fat. Studies have shown 32% more Vit D is absorbed with fat intake when compared to taking on an empty stomach.

Physicians order Vit D supplements on a daily, weekly or monthly basis depending on your overall levels. Typically, blood levels are tested every 2-3 months to make sure levels improve with the supplements.

The Bottom Line

Vitamin D plays an important role in many of our body’s systems. In addition, Vit D helps the body absorb calcium for strong and healthy bones. Low Vit D can lead to bone diseases and affect immunity and nerve and muscle systems. Although sun exposure provides the majority of Vit D, you can boost your Vit D intake through diet and supplements. If you feel like you are Vit D deficient, talk to your doctor about a blood work to test your level.

Additional Resources:

Vitamin D Deficiency- Harvard Medical School

Am I Deficient in Vitamin D- Vitamin D Council