Vitamin D Deficiency: Symptoms, Causes, and How to Recover

Vitamin D is often called the "sunshine vitamin" and is essential for our overall health. The body relies on vitamin D to regulate calcium absorption, support bone health, and maintain a healthy immune system. When you are deficient in this vital nutrient, several symptoms may arise. This article will cover the five most common vitamin D deficiency symptoms and ways to recover from it quickly.

1. Fatigue and tiredness

Do you feel unusually tired, even after enough sleep, or struggle with low energy throughout the day? Persistent fatigue is one of the most common and often overlooked signs of vitamin D deficiency.

Prevention and treatment

• Spend time outdoors: Aim for regular sunlight exposure, ideally 10-30 minutes several times a week.
• Dietary sources: Incorporate vitamin D-rich foods such as fatty fish (salmon, mackerel), egg yolks, and fortified dairy products.
• Supplements: If sunlight and diet aren't enough, consult your healthcare professional about taking a vitamin D supplement.

2. Bone and back pain

Vitamin D is crucial for calcium absorption, which is important for bone health. A deficiency in vitamin D can lead to discomfort in your bones, especially in the lower back, as the body struggles to maintain bone density.

Prevention and treatment

• Exercise: Engage in weight-bearing activities like walking, jogging, or strength training to keep bones strong.
• Calcium intake: Ensure you're getting enough calcium, which works in tandem with vitamin D for bone health.
• Bone Density Testing: You can organise for a bone density test to be done through your GP. These are usually free, quick and painless.
• Supplements: Consult your healthcare provider about vitamin D and calcium supplements if discomfort persists.

3. Muscle weakness

Low vitamin D levels can cause muscle weakness, especially in the upper arms and thighs. This can make everyday activities like climbing stairs or lifting objects feel more difficult. A Vitamin D deficiency can impair muscle function, which can result in frequent falls, particularly in older adults.

Prevention and treatment:

• Strength training: Incorporate exercises that build muscle, such as resistance or bodyweight exercises.
• Protein-rich diet: Ensure your diet includes plenty of protein to support muscle health.
• Supplementation: Discuss with your healthcare provider the potential benefits of taking vitamin and magnesium supplements as well as multivitamins

4. Frequent illnesses

Vitamin D is essential for maintaining a healthy immune system, and a deficiency can make you more susceptible to infections such as colds, flu, and respiratory issues. If you find yourself frequently ill, it could be a sign that your vitamin D levels are low.

Prevention and treatment:

• Hygiene: Maintain good hygiene practices to reduce the risk of infections.
• Balanced diet: Eat a variety of fruits, vegetables, and whole grains to support your immune system.
• Supplements: During the winter months or if you're at risk, vitamin D supplements can help strengthen your immunity.

5. Mood changes and depression

Vitamin D is linked to brain function and mood regulation, and deficiency has been associated with an increased risk of mood disorders such as depression. Low vitamin D levels can contribute to feelings of sadness, irritability, or a general lack of motivation.

Prevention and treatment:

• Mindfulness and relaxation: Engage in stress-reduction activities like meditation, yoga, or deep breathing exercises.
• Outdoor time: Spending time outdoors not only boosts your vitamin D levels but can also improve your mood.
• Seek professional help: If mood changes or depression persist, consult with a mental health professional who can guide you through treatments and management.

Causes of vitamin D deficiency: what blocks absorption?

If you are concerned about vitamin D deficiency, here are three factors that can impact the way your body absorbs it:

• Medical Conditions: Disorders affecting the digestive system, such as Crohn's disease, celiac disease, and cystic fibrosis, as well as surgical procedures like gastric bypass surgery or surgeries that remove parts of the stomach or intestines, can limit the body's ability to absorb vitamin D effectively. Conditions like liver or kidney disease can also disrupt the conversion of vitamin D to its active form.
• Diet: A diet low in fat can reduce vitamin D absorption, which is a fat-soluble vitamin. Additionally, certain substances, like high levels of phytates (found in grains) or oxalates (found in spinach and some other vegetables), can bind to vitamin D and reduce its absorption
• Alcohol and Smoking: Excessive alcohol consumption can impair liver function, which is crucial for converting vitamin D to its active form. Smoking has also been linked to lower vitamin D levels, possibly due to its impact on liver enzymes that metabolise vitamin D.

What foods are highest in vitamin D?

If you are looking to raise your vitamin D level quickly, try consuming more Vitamin D-rich foods. Remember, it takes at least a week for levels to start increasing. Here is a list of five foods you should incorporate into your diet to help maintain an optimal vitamin D intake.

1. Fatty Fish

Fatty fish like salmon, mackerel, tuna, and sardines are excellent sources of vitamin D. For example, a 85gm serving of salmon can provide between 10-18 micrograms (mcg) of vitamin D, which contributes significantly to the daily recommended intake. Canned tuna is a convenient and affordable source of vitamin D, with a 100gm serving providing about six mcg.

1. Cod Liver Oil

Cod liver oil is one of the richest natural sources of vitamin D. Just a small teaspoon of this oil can provide a large amount of your daily vitamin D needs, making it a powerful supplement, especially in winter months or for individuals with limited sun exposure.

1. Egg Yolks

Eggs, particularly the yolks, contain a moderate amount of vitamin D. Including eggs in your diet is a simple way to increase vitamin D intake, with each yolk providing a small but beneficial amount. Pasture-raised or free-range eggs tend to have higher vitamin D levels due to the chickens' sun exposure.

1. Mushrooms

Some mushrooms, like maitake and portobello, contain vitamin D2, especially when they have been exposed to UV light. Mushrooms provide a plant-based source of vitamin D, making them an excellent option for vegetarians and vegans looking to enhance their intake.

1. Beef Liver

Beef liver, while not as high in vitamin D as fatty fish, still provides a decent amount and is also rich in other essential nutrients like iron and vitamin A. Including it occasionally in your diet can contribute to maintaining adequate vitamin D levels.