Vitamin D is an essential liposoluble vitamin that has powerful effects on numerous system through the body. Different from other vitamins, vitamin D works as a hormone, and every single cell in the body has a receptor for it.
The body produces it from cholesterol when the skin is exposed to sunlight. Also, it is found in certain foods such as fortified dairy products and fatty fish, though it is very difficult to receive enough vitamin D from diet alone.
The recommended daily intake (RDI) for vitamin D is around 400-800 IU, but numerous experts state that you should get even more than that.
The deficiency of vitamin D is very common these days. In fact, it is estimated that about 1 billion people all around the world have low levels of vitamin D in their blood. According to a 2011 study, 41.6 percent of adults in the U.S. are deficient. This number goes up to 82,1 percent in African-American and 69,2 percent for Hispanics.
The symptoms of vitamin D deficiency are generally subtle, so most people don’t realize that they’re deficient. You may not recognize them easily, even if they are having a notable effect on the quality of your life.
Here are 8 signs of vitamin D deficiency
1. Head sweating
There are many symptoms that can indicate your vitamin D levels are low. According to scientific literature, excessive sweating in newborns is one of the early signs of the lack of vitamin D.
Also, in adults, one of the most non-obvious signs of vitamin D deficiency is excessive head sweating compared to the rest of the body.
If you experience head sweats a lot, it may be related to a deficiency of vitamin D in your body and you might need to consult with your healthcare practitioner.
2. Bone pain
A deficiency of vitamin D can influence the body’s ability to store calcium into bones, which can lead to a weakening of the bones, also known as osteomalacia. A vitamin D deficiency can be linked with various musculoskeletal pains, in particular, tenderness and tibial bone pain.
According to one controlled study, people with vitamin D deficiency were nearly twice as likely to experience bone pain in their ribs, legs, or joints compared to those with normal vitamin D blood levels.
Make sure to receive the recommended daily amount of vitamin D to avoid bone pain, bone fractures, and related diseases such as osteoporosis.
3. Muscle pain
Not only our bones, vitamin D also affects our muscles as well. Deficiency of this vitamin may cause severe muscle pain, weakness, decreased muscle mass and slower muscle recovery after intense physical activity.
Low vitamin D levels can also cause chronic widespread pain in the body, which is one of the main symptoms of fibromyalgia.
According to one study, about 71 percent of people with chronic pain were deficient in vitamin D. Another study performed on 120 children with vitamin D deficiency who had growing pains found that a single dose of the vitamin decreased pain scores by an average of 57 percent.
4. A weak immune system
One of the most important roles of vitamin D is keeping your immune system strong so you are able to fight off bacteria and viruses that cause illness. Vitamin D directly interacts with the cells that are responsible for fighting infection.
If you’re often getting sick, especially with the flu or colds, low vitamin D levels may be a contributing factor.
Several large observational studies have shown a link between a deficiency and respiratory tract infections like colds, pneumonia, and bronchitis.
A number of studies have found that taking vitamin D supplements at a dosage of up to 4,000 IU daily may decrease your risk of respiratory tract infections.
5. Fatigue and weakness
We often tend to blame tiredness and fatigue to a busy lifestyle or lack of sleep. However, it turns out that a deficiency of vitamin D in the body may also be involved.
A study that examined the effect of vitamin D supplementation on patients with fatigue revealed a notable decrease in fatigue symptoms after the normalization of vitamin D levels.
6. Slow wound healing
Slow wound healing after injury or surgery may be a sign that your vitamin D levels are too low.
According to a recent study, 12 weeks of supplementation with vitamin D resulted in a significant decrease of wounds among patients with diabetic foot ulcers.
Scientists believe that vitamin D had a positive effect on stabilizing blood glucose and cholesterol levels in patients under research. If your wounds heal slowly (especially if you have diabetes), pay attention to the level of vitamin D in your body.
7. Hair loss
There are numerous factors that can cause hair loss, and vitamin D deficiency is one of them. Deficiency of this vitamin may lead to an impaired hair cycling process, hair thinning, and hair loss.
Vitamin D plays an essential part in the process of hair growth at the point of the hair’s origination and may be used as a supplement directed at hair loss treatment.
According to one study performed on people with alopecia areata, low vitamin D blood levels were associated with a more severe hair loss.
8. Anxiety and depression
Vitamin D is an amazing vitamin that affects many parts of the body, including the brain. After vitamin D is consumed by food or synthesized in our skin, it releases neurotransmitters like serotonin and dopamine that influence brain functioning.
According to scientists, a lack of vitamin D can lead to depression, anxiety, and can even be associated with mental illnesses including schizophrenia.
The bottom line
Deficiency of vitamin D is incredibly common and most people are unaware of it. That is because the symptoms and signs are usually subtle and non-specific, meaning it is hard to know if they are caused by low vitamin D levels or something else.
If you think you may have a vitamin D deficiency, it’s important that you speak with your health care provider and get your blood levels measured.
Fortunately, a vitamin D deficiency is easy to correct. You can either increase your sun exposure, eat more vitamin-D-rich foods, such as fatty fish, mushrooms, orange juice, and fortified dairy products. You can also find a variety of vitamin D3 supplements.
Fixing your deficiency is easy, simple and can have enormous benefits for your health.
Instant Pot Green Beans and Potatoes
- 8 Slices of Bacon, chopped
- 1/2 Red Onion, chopped]
- 1 Clove of Garlic, minced
- 6-8 Small Yukon Gold Potatoes, Halved
- 1 Tablespoon Bulter
- 2 Pounds Fresh Haricot Verts or Green
- 3/4 Cup Chicken Broth
- Olive Oil
- Salt and Pepper to Taste
- Fresh Chopped Parsley
- Press Saute and 20 minutes on your instant pot. Once hot, add the bacon and cook until crisp, stirrin~ occasionally as needed. Remove the bacon to paper towel lined plate, leaving the grease.
- Place the uniuni:. and garlic in and sauLe until lender.
- Add the potatoes, cut side down and cook until golden, adding a drizzle of olive oil if needed.
- Adel the butter.
- Throw in the green beans and stir to combine.
- Add the Chicken Broth and set it to manual, high pressure for 6 minutes.
- Allow a natural release and then open the lid, season with salt and pepper to taste and stir in the bacon.
- Sprinkle the chopped parsley all over the top right before serving.