Vitamin D deficiency: symptoms and treatment
Vitamin D plays a crucial role in our health, and a deficiency in this essential vitamin can manifest through symptoms such as constant fatigue, mood swings, or a persistent feeling of being "run down." An estimated 40% of the European population suffers from a vitamin D deficiency. Have you been feeling tired or irritable lately? Then you might be among the many people affected by a lack of vitamin D. Read on to learn more.
Table of Contents
- What is vitamin D?
- What is a vitamin D deficiency?
- How much vitamin D do I need every day?
- Why is vitamin D so important?
- What are vitamin D deficiency symptoms?
- What are the causes of vitamin D deficiency?
- How can you fix a vitamin D deficiency?
What is vitamin D?
Contrary to what the name suggests, vitamin D is not a single vitamin, but rather a group of fat-soluble vitamins that are particularly important for calcium balance and the mineralization of our bones.
Vitamin D can be absorbed by the human body through food or produced with the help of sunlight. This is precisely what distinguishes vitamin D from other vitamins – strictly speaking, vitamin D is not a true vitamin. This is because by definition, vitamins are essential organic compounds that have to be ingested from food because the body cannot produce them or cannot produce adequate quantities.
The main function of vitamin D is the formation and maturation of bone stem cells. Vitamin D is also responsible for calcium absorption in the intestine.
What is a vitamin D deficiency?
Vitamin D deficiency occurs when the body has less vitamin D than it needs. There can be various reasons for this. Since the body’s production of vitamin D with the help of sunlight accounts for over 80% of the total amount in the body, a “sunlight deficiency” is usually the main cause. This typically affects people who do not live in sunny climates, spend a lot of time indoors, or have darker skin. Poor nutrition or illnesses can also cause a vitamin D deficiency.
How much vitamin D do I need every day?
As with other nutrients, your daily vitamin D requirement depends on your age. Thus, seniors need twice as much vitamin D as newborns. The recommended daily dose of vitamin D is measured in micrograms (µg).
| Age group | Recommended amount |
|---|---|
| Newborns (0 – 12 months) | 10 µg |
| Children (1 – 13 years) | 15 µg |
| Teenagers (14 – 18 years) | 15 µg |
| Adults (19 – 70 years) | 15 µg |
| Seniors (71 years and older) | 20 µ |
Would you like to know your vitamin D level? Then Homed-IQ’s vitamin D test could be of interest to you!
Why is vitamin D so important?
Vitamin D is essential for our daily well-being because it is involved in important processes in the body. It strengthens the immune system, supports the muscles, and reinforces the bones. We obtain the majority of our daily vitamin D requirement through our own production when we expose ourselves to the sun’s rays. However, during winter in the northern hemisphere, there are only a few hours of sunlight, which leads to a vitamin D deficiency in many people during the cold season. This deficit cannot be compensated for through a vitamin D-rich diet alone. Therefore, it is advisable to meet your vitamin D requirements with vitamin D supplements during months with little sunshine to prevent a deficiency.
What are vitamin D deficiency symptoms?
Vitamin D deficiency manifests in a variety of ways. Symptoms usually appear when the deficiency has persisted for a longer period of time. In such cases, the following symptoms typically occur:
Note: These symptoms relate to a long-term vitamin D deficiency. Bone damage typically only occurs in severe cases.
What are the causes of vitamin D deficiency?
As mentioned earlier, there are different reasons for a vitamin D deficiency. Essentially, the causes can be divided into three categories – lack of sunlight, poor nutrition, or certain diseases.
People who rarely go out in the sun are at a higher risk of vitamin D deficiency than those who spend more time outdoors. This is particularly true for people in institutional care, older adults, or individuals who cover their bodies, faces, or hair for religious or cultural reasons.
Certain diseases can also be a reason for a vitamin D deficiency. These include rheumatoid arthritis, chronic inflammatory bowel diseases, and osteoporosis.
A diet low in vitamin D can also lead to the development of a deficiency. Foods rich in vitamin D include products such as fatty fish, organ meats like liver and kidneys, eggs, porcini mushrooms, and foods fortified with vitamin D such as milk or orange juice.
How can you fix a vitamin D deficiency?
The easiest way to remedy a vitamin D deficiency is to do three things – spend more time outdoors, maintain a balanced and healthy diet, and, in certain cases, take vitamin D supplements.
The most effective way to replenish your vitamin D stores is to take a daily walk outside. How long this walk should be depends on the time of year. As previously mentioned, vitamin D supplements are recommended during the winter months. In spring and autumn, 10–20 minutes in the sun is enough to meet your daily vitamin D needs. In summer, 5–10 minutes are sufficient.
Note: Even though tanning beds expose the body to UV radiation, they are not a suitable alternative to outdoor sun exposure and do not provide adequate vitamin D.
Another way to support vitamin D levels is through a balanced diet. While animal products contain the highest amounts of vitamin D, people who follow a plant-based diet may benefit from drinking plant milks or juices fortified with vitamin D.
If your vitamin D levels are so low that walking outdoors or a balanced diet does not resolve the deficiency, vitamin D supplements are the best and safest way to return your levels to normal. However, always follow the dosage instructions on the bottle and consider consulting your general practitioner beforehand to avoid potential vitamin D toxicity.
