Vitamin D, also known as the “sunshine vitamin,” is crucial for bone health, helps to support the immune system and assists in calcium absorption. Despite its significance, vitamin D deficiency occurs across the globe, in the millions, even though it remains an under-the-radar problem for millions of people. Unlike most other vitamins, our body has the ability to produce vitamin D from sunlight. But with modern indoor living and sunscreen use and limited exposure to the sun, deficiencies are on the rise in an alarming way.
Insufficient vitamin D levels can lead to a host of health problems — including frequent infections and muscle weakness, mood changes and bone problems. Many of the effects are relatively small, and symptoms are non-specific, so it can go under the radar. This is the reason why it is important to be aware and to know how to detect it early.
Also read: Vitamin D benefits for bones, immunity, and muscles and who is most at risk of low levels
Dr Rahul Mehta, A Delhi-based Endocrinologist, explains the eight major signs indicating a deficiency of vitamin D, and easy ways to boost its levels in the body through diet, lifestyle and supplementation. If you’ve been feeling more tired than normal, had muscle or joint aches or are getting more colds than usual, this guide will explain why this crucial nutrient is so important and how you can maintain health levels to maximise well-being.
8 Signs Your Vitamin D is Low
Constant Fatigue and Low Energy
Are you tired all the time even when you get enough sleep? Deficiency in vitamin D may result in fatigue and lower levels of energy, meaning you wouldn’t be able to perform daily tasks.
Frequent Illness or Weak Immunity
Vitamin D supports immune function. If you get a lot of colds, and they get worse or stay longer than other people, you might be more likely to have low levels.
Bone and Back Pain
Vitamin D aids the body’s absorption of calcium for strong bones. A lack can lead to bone pain, often in the lower back or legs.
Muscle Weakness and Pain
Low vitamin D can cause muscle weakness and aches, and possibly cramps, which in turn can make it more difficult to maintain strength and mobility.
Mood Swings and Depression
Research has tied vitamin D deficiency to mood disorders such as depression. Missing the sun’s rays is often tied to low vitamin D.
Slow Wound Healing
If cuts or other wounds seem slow to get better, you may not be getting enough vitamin D, which is essential for cellular repair and growth.
Hair Loss
Hair thinning and alopecia are two of the manifestations of profound vitamin D deficiency. If your hair is falling out more than usual, you might benefit from getting your vitamin D levels checked.
Also read: 10 side effects of eating frozen fruits and vegetables
Bone Loss and Fractures
Prolonged lack of vitamin K can lead to osteoporosis — meaning your bones becoming weak and brittle to the point where a fall or even mild stresses, such as bending over or coughing, can cause a fracture — and possibly to heart disease.
How to Boost Your Vitamin D Intake
- Get Sun: 15–30 minutes a day of exposure to sunlight, especially in the morning.
- Consume vitamin D Foods: Add salmon, sardines, eggs, fortified milk, and mushrooms to your diet.
- Supplements: If your levels are very low, you might also need a supplement of vitamin D. As always, consult your doctor before starting.
- Routine Checkups: Have your vitamin D levels tested, especially if you have any of the aforementioned symptoms.
Discover the latest Business News, Sensex, and Nifty updates. Obtain Personal Finance insights, tax queries, and expert opinions on Moneycontrol or download the Moneycontrol App to stay updated!
