14 Signs Of Vitamin D deficiency || Best Sources Of Vitamin D

 

Role Of Vitamin D in the body

In the intricate web of nutrients that are essential for our body, vitamin D has its own unique place. It is also known as the "Sunshine Vitamin". It plays a critical role in bone growth, mood regulation, the immune system, etc. Vitamin D is a fat-soluble vitamin that helps absorb calcium and phosphorus for better bone health. This vitamin plays many vital roles in the body including boosting the immune system, increasing muscle and bone strength and improving overall well-being.

What Are The Major Types Of Vitamin D?

Vitamin  D is a group of fat-soluble vitamins but two types are most important for human health and well-being. These are:

• Vitamin D2 (Ergocalciferol) :

This type is mostly obtained from dietary sources and is usually produced by some fungi and plants when they are exposed to ultraviolet radiation. It is also found in the form of oil-based supplements. It is also found in some types of mushrooms, oranges and margarine. It is less effective than vitamin D3 in increasing the blood levels of vitamin D in the body.

• Vitamin D3 (Cholecalciferol):

This is the most effective and biologically active form of vitamin D that undergoes metabolic processes in the liver and kidneys to produce its active form (1,25- dihydroxy vitamin D). After metabolism, these active forms can be used by the body to regulate the absorption of calcium and phosphorus which are essential for bone growth. This can be synthesized by the skin when exposed to UVB radiation of the sunlight. It can also be obtained from dietary sources and supplements. It can be synthesized by the lichen which is a symbiotic relation between alga and fungus.

What Are The Sources Of Vitamin D?

Vitamin D can be obtained from many different sources, including sunlight, dietary sources and supplements. Some of the sources are discussed below:

Sunlight: Sun exposure is one of the most natural ways to obtain vitamin D. When your skin is exposed to ultraviolet B rays from sunlight, it produces vitamin D. 

Fish: Fatty fish such as Salmon, trout and sardines are excellent dietary sources of vitamin D.

Cod Liver Oil: Cod liver oil is a rich source of vitamin D. A tablespoon of cod liver oil can provide enough vitamin D which is daily recommended.

Beef Liver: The beef liver also provides a good amount of vitamin D when cooked.

Cheese: Some types of cheese like Swiss and cheddar cheese contain a small amount of vitamin D.

Mushrooms: Some types of mushrooms also produce vitamin D when exposed to sunlight or UV light, for example, shiitake and maitake. However, its quantity is much lower as compared to animal sources.

Eggs: Eggs' yolk also contain a small amount of vitamin D in it.

Fortified Foods: Some foods are fortified with vitamin D to help people meet their daily vitamin D requirement. These fortified foods contain milk, cheese, almond milk, and fortified orange juice. Be sure to check the label for added vitamin D.

Supplements: Sometimes, individuals find it difficult to get enough vitamin D through diet or sunlight, so supplements are an option. Supplements are available in both D2 and D3 forms but as discussed earlier, Vitamin D3 is more effective in raising the blood vitamin D levels.

14 Signs of Vitamin D deficiency:

Muscle Weakness: 

Vitamin D deficiency can lead to muscle weakness because it plays an essential role in muscle functioning. Therefore, a lack of vitamin D causes permanent muscle pain and ultimately reduced strength.

Persistent Fatigue:

Persistent tiredness and fatigue despite getting enough sleep at night might be due to vitamin D deficiency. It also affects your physical activity as you feel tired after some time.

Bone Pain and Tenderness:

Our body relies on vitamin D for the absorption of calcium in the bones. Calcium is the building block of bone tissues. Thus, lack of vitamin D causes bone tenderness, and bone pain and also leads to osteoporosis. It makes the bone more vulnerable to injuries.

Mood Disorders:

There have been studies that show a link between low levels of vitamin D and increased risk of mood disorders, anxiety and depression. If you are facing a low mood situation, vitamin D deficiency can be a contributing factor.

Hair Loss:

Hair loss, more often, is associated with low vitamin D levels. Although it is not the sole cause of hair loss it can be a contributing factor.

Muscle Cramps and Spasms:

Sometimes, muscle cramps and spasms are also due to a lack of vitamin D levels in the body. Such types of cramps usually occur during physical activity indicating low levels of vitamin D. 

Joint Pain:

There have been studies that show vitamin D deficiency can cause joint pain too although extensive research is needed to to establish this link conclusively.

Slow Wound Healing:

Vitamin D plays an essential role in wound healing and its deficiency can lead to delayed healing from injuries and surgeries. 

Susceptibility to Fractures:

Due to weakness of bones caused by vitamin D deficiency, the risk of fractures is increased especially in older individuals.

Low Calcium Levels:

As discussed earlier, vitamin D is essential for calcium absorption, so lacking vitamin D can lead to low calcium levels and contribute to other bone disorders like osteoporosis etc.

Compromised Immune Function:

Vitamin D is also known to modulate the immune system, so its deficiency can lead to an increased risk of infections.

Weight Management Challenges:

Some studies describe the possible relationship between low vitamin D levels and obesity. Its deficiency can cause weight gain in individuals.

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Rare Insomnia: 

Vitamin D is important for healthy muscles and bones. If you are experiencing pain or cramps in your bones and muscles, it will be difficult to sleep well. That's why, it is important to check the blood vitamin D levels if you have trouble sleeping.

Reduced Cognitive Function:

Cognitive Function enables individuals to remember different things and provides decision-making power. Lack of vitamin D affects this function and renders an individual's daily activities.

Conclusion:

Vitamin D deficiency is a stealthy condition that can contribute to many other health problems. If you suspect vitamin D deficiency, consult your healthcare provider who can provide exact diagnosis and guidance. Incorporating vitamin D-rich foods into your diet, taking adequate sunlight and taking supplements if needed can provide your body all the nourishment it needs to thrive.