With winter finally over, many people are expressing their gratitude at the return of
more sunlight and vitamin D. Especially when you work indoors, you can go days without
seeing sun in the winter, so it can be very difficult to get enough vitamin D in your
diet.
After consulting a panel of doctors, dieticians, and wellness experts, we found out what really
happens when your levels are low.
What is vitamin D?
First off, what is vitamin D and why does it matter?
According to Dr. Scott Schreiber, a chiropractic physician double-board certified in rehabilitation
and clinical nutrition, vitamin D does much more than we used to think.
He told The List,
"Traditionally, vitamin D was thought of as a bone building vitamin, but current research
has shown it to be involved in much, much more.
Every cell in the body has vitamin D receptors."
Sounds important, right?
It is, which is what makes it so shocking that many people aren't getting enough.
According to Dr. Schreiber, vitamin D deficiency impacts over 80 percent of the population.
So how might you know if you're one of the over 80 percent affected?
Dr. Lisa Ashe, the medical director of the Be Well Medical Group cautions that it isn't
always so easy to tell.
She told us,
"Many people have no symptoms or they are so subtle that they're unaware until they
receive the results of blood testing at the doctor."
Moody blues
Dr. Schreiber also told us that vitamin D
is responsible for activating genes that regulate neurotransmitters, and that these directly
affect brain function and development.
It's no surprise then that low vitamin D has been linked to depression, particularly seasonal
affective disorder that is experienced in the winter months when there is less sunlight.
Dr. Schreiber says,
"There have been several studies showing that as vitamin D levels decrease, due to less
time outside, depression increases.
The lower [vitamin D] goes, the worse [depression] becomes."
Have no fear though, Dr. Schreiber said that vitamin D supplementation has been shown to
relieve depression symptoms.
Digestion woes
The International Foundation for Functional
Gastrointestinal Disorders states that Irritable Bowel Syndrome, or IBS, is a digestive disorder
that affects between 25 and 45 million people in the United States, with 67 percent of those
being female.
What does diarrhea, constipation, and abdominal pain have to do with vitamin D?
Well, according to a study published in the journal of Neurogastroenterology and Motility,
high vitamin D supplementation can also reduce the symptoms of IBS.
You can add your digestive tract to the list of things you never thought would be affected
by how much sunlight you get.
Sick day after day
If you always seem to be sick, no matter what
precautions you take, or your illnesses seem to linger longer than they do in other people,
you may have low vitamin D. Dr Schreiber says,
"Vitamin D has been shown to increase the ability of T cells to fight infection."
Claudia Matles, a wellness coach who often sees clients low on vitamin D, agreed, adding
that significant deficiency could play a role in Type 2 diabetes, hypertension, asthma in
children, cardiovascular disease, and even multiple sclerosis and cancer.
If you just can't seem to kick that cold after several weeks, ask your doctor to test your
vitamin D levels.
Achy bones
Medical director of The Crozier Clinic andMedical director of The Crozier Clinic and
author of the best-selling book, Healing Once Cell at a Time, Dr. Gordon Crozier is a leader
in the field of integrative medicine.
He told The List, that in addition to making you more prone to infections and viruses,
low vitamin D may cause bone and muscle pain, chronic fatigue, and hair loss.
He added that low levels of Vitamin D can even mimic fibromyalgia symptoms.
According to the Vitamin D Council, there is mixed evidence about whether true fibromyalgia
and low vitamin D may be linked causally.
However, vitamin D has been used to treat fibromyalgia pain and may help reduce symptoms.
In a fog
Varda Meyers Epstein has suffered from chronic
vitamin D deficiency for 20 years and told us that the biggest issue for her is brain
fog.
She says,
"When it's bad, my brain goes foggy and it becomes a real struggle to follow a recipe
or do my job."
To add insult to injury, forgetfulness is also a symptom of brain fog, making it all
the more difficult for her to remember to take her vitamin D supplement.
Unfortunately, this isn't uncommon.
Low levels of vitamin D have been linked to cognitive impairment in several studies, so
what Epstein describes may apply to you too.
She says,
"It's difficult to describe the brain fog.
Like I'm underwater, or not quite awake.
Like I need coffee, but no matter how much I drink, I can't wake up."
Energy down
Registered Dietitian Gillean Barkyoumb told
us that the most overlooked symptom of low vitamin D is fatigue.
She says,
"Even modestly low levels of vitamin D can have a negative impact on energy levels.
We often blame tiredness on other things such as demanding schedules rather than considering
low vitamin D levels."
Luckily, this is a fairly easy fix.
A recent study published in the journal of Medicine showed that supplementing with vitamin
D significantly decreased fatigue compared to placebo, and that the greater the amount
of vitamin D, the more improvement researchers and participants saw.
This may also explain why we have more energy in the summer and feel a bit lazier in the
winter.
Who knew?
Preggo?
Oh no!
Sonographer Nancy He who owns Baby Glimpse, a 3D/4D ultrasound center in Australia, told
The List she has witnessed complications in pregnancy and in newborns because of low vitamin
D. She says,
"Unborn babies derive their vitamin D directly from their mother's reserve...For pregnant
women vitamin D deficiency has been linked to complications such as preeclampsia, low
birth weight, and gestational diabetes."
She recommends that most pregnant women should take Vitamin D supplements, after consulting
with their doctor, of course.
Who's at risk?
While all of the experts we spoke with emphasized that low vitamin D is a common issue worldwide,
there are some factors that can put you at greater risk of low vitamin D levels.
Since the body makes vitamin D when exposed to sunlight, dietitian Gillean Barkyoumb told
us that the following factors may contribute to the problem.
She says,
"(You) are homebound, live in northern latitudes, wear clothing that covers your skin, or have
a job that limits sun exposure."
Dr. Ashe added that following a vegan diet can also contribute to vitamin D deficiency.
She explains that this kind of diet lacks the types of food where vitamin D naturally
occurs.
Fish, fish oil, eggs, and milk are all vitamin D-rich foods, but obviously, not welcome on
a vegan diet.
How to treat
If you have low levels of vitamin D, you can
treat it through diet and supplements (as well as getting more sun exposure).
Registered Dietitian Rachel Begun, who is also a spokesperson for Sundown Naturals vitamins,
told us it's always best to maximize nutrient levels through food first.
She adds that some conditions like celiac disease, Crohn's disease, and cystic fibrosis
can make it even more difficult to absorb vitamin D from food.
She says,
"If diet isn't enough, talk with your doctor about whether it makes sense to take a vitamin
D supplement and if so, at what dose."
While some may be able to get by feasting on oily fish or taking an over-the-counter
vitamin D supplement, others may require an extra boost from your doctor with something
a little more powerful.
If the 80 percent can be more preventative when it comes to our vitamin D levels, we
can all have our day in the sun.
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