Are You Getting Enough Sun? 7 Signs You Might Be Vitamin D Deficient

This summer, we’re more eager than ever to get outside. The sunshine is calling – and for good reason! We crave vitamin D, a unique vitamin that acts like a hormone. Every cell in our body has a receptor for it, making vitamin D very important for our health.

Our bodies produce vitamin D from cholesterol when our skin is exposed to sunlight, but we can also get it from certain foods like mushrooms, fatty fish, and fortified dairy products. While diet alone can’t provide enough vitamin D, a combination of diet and sun exposure is the best way to meet your daily needs. The recommended daily intake is 400 IU (international units) for kids, 600 IU for adults, and 800 IU for people over 70.

So, what’s the problem? Deficiency. Despite its importance, vitamin D deficiency is one of the most common deficiencies worldwide. It’s estimated that around 1 billion people are deficient. In a 2011 study, over 40% of adults in the U.S. were found to be deficient. That number rises to almost 70% in Hispanic populations and over 80% among African Americans.

Feeling tired all the time? It might not just be your busy schedule – vitamin D deficiency could be the culprit. Here are seven signs to look out for and tips to boost your levels.

1. Feeling Tired and Worn Out

Do you often feel like you’re dragging through the day despite a good night’s sleep? Fatigue can be a sign of vitamin D deficiency. This essential vitamin plays a vital role in energy production. If you find yourself constantly tired, consider getting more sun exposure or speaking with your doctor about supplements.

Tip: Spend at least 15-30 minutes outside in the sun each day, especially around midday when UVB rays are strongest. Remember to balance sun exposure with skin protection to avoid burns.

2. Frequent Illnesses

Vitamin D is essential for a robust immune system. If you’re frequently catching colds or infections, your vitamin D levels might be low. This vitamin helps your body fight off bacteria and viruses.

Example: If you find yourself always getting sick during flu season, it might be time to check your vitamin D levels. Increasing your intake through diet or supplements can help bolster your immunity.

3. Bone and Back Pain

Vitamin D is important for bone health because it helps your body absorb calcium. If you experience chronic pain in your bones or lower back, it might be due to a deficiency.

Tip: Incorporate vitamin D-rich foods into your diet, such as fatty fish like salmon, mackerel, and sardines. Dairy products and fortified cereals are also good sources.

4. Feeling Depressed

If you’re feeling down more often than usual, low levels of vitamin D might be the reason. This vitamin impacts brain function and mood regulation and has been linked to depression, especially in older adults.

Example: Seasonal Affective Disorder (SAD), which occurs during the winter months, is partly due to lower sunlight exposure and, consequently, lower vitamin D levels.

5. Slow Wound Healing

If your cuts and bruises are taking longer than usual to heal, it could be a sign of vitamin D deficiency. This vitamin is involved in the process of forming new skin and healing wounds.

Tip: Besides sun exposure, consider foods like eggs and fortified orange juice to boost your vitamin D levels. If you have a wound that isn’t healing, consult your healthcare provider.

6. Hair Loss

Hair loss can be a sign of serious health issues, including a deficiency in vitamin D. This vitamin is essential for hair follicle health.

Example: Seeing an unusual amount of hair on your pillow or in the shower drain could be more than just stress. Check with your doctor to see if low vitamin D levels could be contributing to your hair loss.

7. Muscle Pain

Vitamin D deficiency can cause muscle weakness and pain. This is because vitamin D is involved in the function of nerves that sense pain.

Tip: If you experience unexplained muscle pain or weakness, increasing your vitamin D intake might help. Fish, liver, and fortified plant-based milk are good dietary sources.

How to Boost Your Vitamin D Levels

• Sun Exposure – The easiest way to get vitamin D is through sunlight. Aim for short periods of sun exposure daily without sunscreen, but avoid prolonged exposure to prevent skin damage.
• Diet – Incorporate vitamin D-rich foods like fatty fish, cheese, egg yolks, and fortified foods.
• Supplements – If you’re unable to get enough vitamin D from the sun and food, consider supplements. Consult your healthcare provider for the appropriate dosage.

How Do You Know If You’re at Risk?

Understanding if you’re at risk for vitamin D deficiency is essential for maintaining good health. Certain factors can increase your likelihood of having low levels of this important vitamin. Here are some key risk factors:

• Limited sun exposure – If you spend most of your time indoors or live in a region with limited sunlight, you might not get enough natural vitamin D.
• Darker skin – People with darker skin have more melanin, which reduces the skin’s ability to produce vitamin D from sunlight.
• Age – Older adults have thinner skin, which can reduce their ability to produce vitamin D. Additionally, they may spend more time indoors.
• Diet – A diet low in vitamin D-rich foods, such as fatty fish, fortified dairy products, and cereals, can lead to deficiency.
• Obesity – Fat cells extract Vitamin D from the blood, which changes its release into the system. Individuals with a body mass index (BMI) of 30 or higher typically have lower blood levels of Vitamin D.
• Certain health conditions – Conditions like Crohn’s disease, celiac disease, and chronic kidney or liver disease can affect how your body absorbs or processes vitamin D.
• Breastfeeding without supplementation – Infants who are exclusively breastfed and do not receive vitamin D supplements can be at risk, especially if the mother has low vitamin D levels.

Recognizing these risk factors allows you to take proactive steps to maintain adequate vitamin D levels for optimal health.

When to See a Doctor

If you’re experiencing any of these signs, it’s important to consult with a healthcare provider. A simple blood test can determine if you’re deficient in vitamin D. Your doctor can then recommend the best course of action, which might include lifestyle changes, dietary adjustments, or supplements.

Vitamin D is essential for overall health and well-being. Recognizing the signs of vitamin D deficiency early can help you take steps to improve your levels and avoid potential health issues. At Physicians Premier, we’re here to support you and your family’s health needs 24/7. Whether it’s for a quick check-up or a medical emergency, our team is always ready to help.

Sources:

“Prevalence and correlates of vitamin D deficiency in US adults,” National Library of Medicine, https://pubmed.ncbi.nlm.nih.gov/21310306/
“Vitamin D,” Mayo Clinic, https://www.mayoclinic.org/drugs-supplements-vitamin-d/art-20363792
“9 vitamin D deficiency symptoms,” University of Nebraska-Lincoln, https://health.unl.edu/9-vitamin-d-deficiency-symptoms-and-10-high-vitamin-d-foods
“Vitamin D Deficiency,” Cleveland Clinic, https://my.clevelandclinic.org/health/diseases/15050-vitamin-d-vitamin-d-deficiency
“Seasonal Affective Disorder,” John Hopkins Medicine, https://www.hopkinsmedicine.org/health/conditions-and-diseases/seasonal-affective-disorder
“Hair Loss And Vitamin D – How To Spot And Treat A Deficiency,” The Independent Pharmacy, https://www.theindependentpharmacy.co.uk/hair-loss/guides/hair-loss-and-vitamin-d-how-to-spot-and-treat-a-deficiency

“Five ways to increase your vitamin D levels,” Diabetes Australia, https://www.diabetesaustralia.com.au/blog/ways-to-increase-vitamin-d/