Did you know that before the year 2000, most doctors believed that none of their patients
could be vitamin D deficient? But as technology to measure for vitamin D became affordable,
more studies were conducted. According to Dr. Michael Holick, who is one of the leading
vitamin D researchers, The Centers for Disease Control and Prevention (CDC) reported that 32%
of adults and children in the US were vitamin D deficient. That’s a pretty high number;
so for that reason alone, it’s important that you look for signs of vitamin D deficiency.
With more research being conducted, Holick believes that about 50% of the
general population may be at risk of vitamin D deficiency.
The only way to know for sure if you are vitamin D deficient is by a blood test. But
the signs and symptoms that come along with this deficiency could be helpful as well.
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Now, here are signs that you may be vitamin D deficient.
1 Darker Skin: Holick explains that if you have darker skin,
you may need as much as 10 times more sun exposure to get the same amount of vitamin
D as an individual with pale skin. He adds that your skin pigment acts as a natural sunscreen,
so the more pigment you have, the more time you need to spend in the sun.
Many people don't know that people who have dark skin are more at risk for developing a vitamin D
deficiency. This is because melanin, which helps prevent certain skin cancers like melanoma,
can actually reduce the skin's ability to produce Vitamin D when responding to
sunlight exposure. People who have darker skin have more melanin, allowing less sun exposure
to enter the skin. This means that less Vitamin D is produced in the body. In fact,
older adults with dark skin are known to be at higher risk of developing a vitamin D deficiency.
2 You Have the Blues: According to a study published in The American
Journal of Geriatric Psychiatry, one of the signs of vitamin D deficiency is
having a low mood. To prove this theory, researchers studied 80 elderly patients
and they found that those who had the lowest vitamin D levels were 11 times
more likely to be depressed than those who had healthy levels of vitamin D.
In fact, there are many different psychological changes that can happen as a result of vitamin
D deficiency. Scientists state that the main symptoms associated with SAD (seasonal affective
disorder) are a result of changing levels of vitamin D. Seasonal affective disorder
is a mood disorder which results in symptoms of depression during the winter months when there is
less sunshine. This occurs as a result of sudden drops in levels of vitamin D in a person's body.
Changing levels of Vitamin D in the brain can affect serotonin levels, affecting a person's
mood. Low levels of serotonin are linked to depression This is because serotonin is a
chemical and neurotransmitter in our bodies that helps regulate our moods, our sleep, our social
behaviour, our appetite, and more. If you notice that you become increasingly sad,
particularly during the winter months, it may be because you have a vitamin D deficiency.
If this is the case, consider talking to your doctor about vitamin D supplements which can
help increase the levels of vitamin D in your body and possibly even help improve your mood!
Surprised yet? Keep watching for some even more unusual
signs that your body may be lacking vitamin D!
3 You’re At Least 50: Vitamin D is also a very common risk factor among seniors. The reason
that seniors are at greater risk for developing a vitamin D deficiency is because as seniors age,
their ability to synthesize vitamin D from direct sunlight is reduced. In addition to his,
vitamin D is activated in the body’s kidney, and this is a function which decreases as a person
ages. Seniors are also less likely to exercise and live active lifestyles as they age. They
also tend to stay inside more. According to the International Society for Clinical Densitometry,
about 95% of senior citizens may be vitamin D deficient. The reason is not just because
they spend a lot of their times indoors; another reason is that they produce less
when they’re exposed to the sun. They add that an elderly individual over the age
of 70 produces 30% less vitamin D than a younger person with the same sun exposure.
Scientists state that people require up to 30 minutes of exposure to the sun at least twice
a week to get the necessary amount of vitamin D. According to the Food and Nutrition Board,
the average amount of Vitamin D intake that a person should get until the age of 50 is
200 international units (IU) for men and women. Men and women between the ages of
50 and 70 should have a daily intake of 400 international units, while after the age of 70,
the intake should raise to 600 IU for both men and women. This is why there are many
supplements available on the market which seniors can take to increase their intake of vitamin D.
4. Obese, Overweight or High Muscle Mass: Holick explains that vitamin D is fat-soluble,
which means that the body will collect it. So, if you are overweight or obese,
your body will need a lot more vitamin D than the average person. The same
goes for those who have a lot of muscle and body mass, he adds.
5. Aching Bones: Holick says that many patients who visit their doctor and complain about
aching bones and muscles are misdiagnosed with fibromyalgia or chronic fatigue syndrome. It’s
not an uncommon mistake, but what I recommend is that before the doctor diagnoses you,
ask for a vitamin D blood test just so you can rule it out if it comes back negative.
6 Sweaty Head: According to Holick, a sweaty head is one of the first signs
of vitamin D deficiency. He adds that many physicians used to ask new mothers if their
newborn child was experiencing a sweaty head. Excessive sweating in newborns that’s due to
neuromuscular irritability is still described as an early symptom of vitamin D deficiency.
7 Gut Issues: As mentioned earlier, vitamin D is fat-soluble, so if you are having gastrointestinal
issues that affect your body’s ability to store fat, you could have lower absorption
of fat-soluble vitamins such as vitamin D, says Holick. Certain gut conditions that are common
include Crohn’s, celiac and non-celiac gluten sensitivity, and inflammatory bowel disease.
Sources of Vitamin D: According to the Dietitians of Canada,
the following are great sources of vitamin D: grain products, orange juice, plain yogurt,
deli meat, pork, beef liver, salmon, eggs, fruits and vegetables, tuna, mackerel, cheese,
egg yolks, and cod liver oil. Just remember, if you experience any of the symptoms mentioned,
go consult your doctor, because you may be vitamin D deficient.
There are certain people who are more at risk for developing a vitamin D deficiency. These
people include the elderly, those who have milk allergies, those who have darker skin,
or those who follow a vegan diet. Symptoms associated with vitamin D deficiency include
an increased risk of cardiovascular disease, cancer, asthma in children,
cognitive impairment in seniors, and more. It is extremely important to get a sufficient amount of
vitamin D in order to avoid these health risks. If you are not exposed to the sun very often and have
a strict diet which doesn't incorporate many foods which are rich in vitamin D,
it may be time to start talking to your doctor about the best types of supplements
you should be taking for vitamin D, and how many or how often you should be taking them.
It should be noted that there are many different harmful effects of over exposure to the sun.
Overexposure to the sun can result in sunburn, premature aging of the skin, skin cancer, and skin
damage. Did you know that over 90 per cent of skin cancers are caused by sun exposure? This is why
scientists are often debating about the best ways to get Vitamin D. Although vitamin D comes from
the sun, being in the sun too long can pose all sorts of other dangerous health issues and risks
which can lead to cancer. Over exposure to the sun allows damaging and harmful UV rays to reach the
inner skin layers of a person's body. This causes sunburn, and can even kill or damage skin cells,
possibly developing into cancer. Although a small amount of UV exposure is good for
us (because it creates vitamin D), too much sun exposure can lead to early aging, skin cancer,
a lowered immune system, and more. This is why doctors suggest eating a diet that has foods which
are rich in Vitamin D. That being said, not many foods have vitamin D in them, which is why vitamin
D supplements are becoming increasingly popular. Speak to your doctor today about the best ways you
can increase your levels of vitamin D. Your doctor will likely suggest taking a vitamin D supplement.
What are some ways you try to get more vitamin D? Let us know in the comments section below!
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