12 Subtle Vitamin D Deficiency Symptoms That Most People Ignore

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Vitamin D deficiency is more common than you may think. In fact, it is so common that The American Journal of Clinical Nutrition called it a worldwide problem which is recognized as a pandemic. A survey in the UK showed that more than half of adults in the UK did not have enough vitamin D, and in the winter and spring about 1 in 6 people have a severe deficiency.

Studies suggest that vitamin D deficiency is lined to diseases such as osteoporosis, dementia, diabetes, depression and even cancer.

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What is vitamin D and Why it’s So Important

Vitamin D is important for a good overall health and it plays an important role in making sure our muscles, heart, lungs and brain function well.

Vitamin D is required for strong immune system. Scientific review of 25 randomized controlled studies published in the BMJ concluded that vitamin D supplementation boosts immunity and cuts rates of cold and flu.

Our body can make its own vitamin D from sunlight but many people have low levels during winter.

You can also get vitamin D from supplements, and a very small amount comes from a few foods you eat, such as some fish, fish liver oils, egg yolks and in fortified dairy, cereals and grain products.

What makes vitamin D unique compared to other vitamins is that your body can make its own vitamin D when you expose your skin to sunlight, whereas you need to get other vitamins from the foods you eat.

How Long should you Spend in the Sun to get Enough Vitamin D?

Finding out how long to stay in the sun in order to produce enough amounts of vitamin D can be very tricky and is different for every person, hence there isn’t one recommendation for everyone.

The reason for that is that the amount of time you need to spend in the sun for your skin to make enough vitamin D depends on a number of factors, such as how dark your skin is or how easily you get sunburnt, the thickness of the ozone layer, the time of the year and what time of day it is.

It is believed that short daily period of sun exposure without sunscreen (about 10-15 minutes for lighter-skinned people) during the summer months is enough for most people to make enough vitamin D.

Evidence suggests that the most effective time of day for vitamin D production is between 11am and 3pm. The larger the area of skin that is exposed to sunlight, the more chance there is of making enough vitamin D before you start to burn.

Common Causes of Lack of Vitamin D

  • Limited exposure to sunlight – Some of us live in northern latitudes, wear long clothes, or have a job that is taken place mostly indoors. Also sunscreen inhibits vitamin D production.
  • Dark skin – People with dark skin have higher levels of melanin, and this pigment reduces the skin’s ability to make vitamin D when exposed to sunlight.
  • Kidney and liver function – These organs play an important role in converting vitamin D to its active form, so kidney or liver diseases can reduce the ability of these organs to create biologically active form of vitamin D in the body.
  • Strict vegetarian diet – Food sources that contain vitamin D are mostly animal-based, such as fish and fish oils, egg yolks, cheese, fortified milk and beef liver.
  • Digestive problems – Certain medical conditions, such as Crohn’s disease, cystic fibrosis, and celiac disease can reduce the ability of the intestines to absorb vitamin D from food.
  • Obesity – Obesity may cause low vitamin D levels. Research suggests that vitamin D may become ‘trapped’ inside fat tissue so less of it is available in our blood circulation.

Vitamin D Deficiency Related Diseases & Conditions

Researchers are still working to fully understand how vitamin D works within our body and how it affects our overall health, but it is believed to be a link between vitamin D deficiency to quite a number of ailments:

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1. Osteoporosis – An adequate amounts of calcium and vitamin D are important for maintaining bone density and strength. A lack of vitamin D causes calcium-depleted bone, which further weakens the bones and increases the risk of fractures. You can also read my article about the 4 steps to prevent osteoporosis.

2. Asthma – Vitamin D deficiency is linked to lower lung functions and worse asthma control, especially in children. Vitamin D may improve asthma control by blocking inflammation-causing proteins in the lung, as well as increasing production of another protein which has anti-inflammatory effects. Read the article about natural treatments for asthma, which vitamin D is one of them.

3. Heart health – Vitamin D deficiency may be linked to a higher risk of high blood pressure (hypertension) as well as increased risk of death from cardiovascular disease.

4. Inflammation – It has been found that vitamin D deficiency is associated with inflammation, a negative response of the immune system. Vitamin D deficiency has been linked to a number of inflammatory diseases, including rheumatoid arthritis, lupus, inflammatory bowel disease (IBD) and type 1 diabetes.

5. Cholesterol – Vitamin D regulates cholesterol levels in the blood: it has been shown that without adequate sun exposure, vitamin D precursors turn to cholesterol instead of vitamin D.

6. Allergies – Studies show that children who had lower levels of vitamin D are more likely to have multiple food allergies.

7. Influenza – Some studies showed a link between lack of vitamin D and common respiratory infections, and indicate that people with the lowest vitamin D levels report having significantly more cases of cold and flu than those with higher levels.

8. Depression – Vitamin D deficiency is linked to depression: receptors for vitamin D are present on many areas of the brain and are involved in numerous brain processes, making it likely that this vitamin might be associated with depression and that vitamin D supplements might play an important role in treating depression.

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9. Type-2 Diabetes – Studies have demonstrated correlations between low vitamin D levels and the development of type 2 diabetes. Different studies provide evidence that vitamin D may contribute to glucose tolerance through its effects on insulin secretion and insulin sensitivity.

10. Oral health – Several recent reports demonstrate a significant association between periodontal health and the intake of vitamin D. Also elderly patients with low vitamin D levels have a higher rate of tooth loss than those with high vitamin D levels.

11. Rheumatoid arthritis – Low vitamin D may play a role in developing rheumatoid arthritis. Studies have found that women who get more vitamin D seem less likely to get rheumatoid arthritis. Also among people who already have rheumatoid arthritis, those with low vitamin D levels tend to have more active symptoms.

12. Cancer – Vitamin D deficiency may be linked to cancer: a certain study indicated that more than 75% of people with a variety of cancers have low levels of vitamin D, and the lowest levels are associated with more advanced cancers. However additional research is required to determine whether higher vitamin D levels are related to lower cancer incidence or death rates.

Maintaining proper vitamin D levels is one of the 70 habits featured in my e-book 70 Powerful Habits For A Great Health which will guide you how to take positive steps to improve your wellness and overall health.

Vitamin D Deficiency Increases the Risk of Dementia and Alzheimer’s Disease

Dementia is a chronic and progressive syndrome. It’s an umbrella term, under which several diseases and conditions are classified. The most prevalent type of dementia is Alzheimer’s disease.

Other common types include vascular dementia, dementia with Lewy Bodies and fronto-temporal dementia. There are over 35.6 million people living with dementia worldwide, and a new case emerges every 7 seconds.

Now, scientists linked vitamin D deficiency with a substantially increased risk of dementia and Alzheimer’s disease in older people. The research findings are very valuable and open up fresh possibilities in this area of health care and prevention.

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Vitamin D deficiency and dementia

The dementia study published in Neurology was conducted by an international team of researchers. 1,658 adults aged 65 and over were included in the study and followed over a period of six years.

The participants had to be able to walk unaided and were free from dementia, cardiovascular disease and stroke at the start of the study. It was discovered that adults who were moderately deficient in vitamin D (their vitamin D levels were between 25 and 50 nanomoles per liter) had a 53% increased risk of developing dementia of any kind.

The risk increased to 125% in those who were severely deficient (their vitamin D levels were below 25). For Alzheimer’s disease, the risk was 69% higher for those who were moderately deficient, and 122% higher for the severely deficient group.

Previous studies have established that there is a connection between low vitamin D levels and development of cognitive problems, but this is the first and most robust study that showed the significant risk of dementia and Alzheimer’s disease in people with vitamin D deficiency.

One of the researchers, Dr. David Llewellyn from the University of Exeter Medical School, points out that further clinical studies are needed to establish if eating vitamin D rich foods or taking supplements could indeed delay or even prevent the onset of Alzheimer’s disease and dementia.

Vitamin D and Influenza

Studies suggest that vitamin D deficiency may actually be a major cause of influenza. A review of medical studies published in the British Medical Journal suggests that food should be fortified with vitamin D because it protects against acute respiratory tract infection such as cold and flu.

Researchers claim that vitamin D supplements could prevent more than 3.25 million cases of cold and flu each year in the U.K alone.

The most interesting finding of the study was that vitamin D is a more effective than flu vaccine.

Overall, the study said one person would be spared from influenza for every 33 people taking a vitamin D. However 40 people have to receive the flu vaccine in order to prevent one case of the flu.

That is more effective than flu vaccination, which needs to treat 40 to prevent one case.

Those with severe vitamin D deficiency benefited the most from vitamin D supplementation. For these people, vitamin D supplementation was 10 times more effective than the flu vaccine.

The medical review suggests that taking vitamin D pills daily or weekly is better than taking one monthly super-dose of vitamin D.

Vitamin D is one of the many foods and supplements that can boost your immune system. You should also include in your diet nature’s most powerful antibiotics.

Another placebo-controlled, double-blind study showed that 93.3% of flu patients given certain food were completely symptom-free within two days.

What to do if you have a vitamin D deficiency?

Talk to your doctor if you’re concerned about the level of vitamin D you get from the sun and your diet. A simple blood test can determine whether or not you have vitamin D deficiency. Your doctor can advise if you need to take a vitamin D supplement. There is no consensus on vitamin D levels required for optimal health, and it differs depending on age and health conditions.

Find here more essential nutrients you may be missing from your diet:

Related articles:

Resources:
Thomas J. Littlejohns, William E. Henley, Iain A. Lang, Cedric Annweiler, Olivier Beauchet, Paulo H.m. Chaves, Linda Fried, Bryan R. Kestenbaum, Lewis H. Kuller, Kenneth M. Langa, Oscar L. Lopez, Katarina Kos, Maya Soni, and David J. Llewellyn. Vitamin D and the risk of dementia and Alzheimer disease. Neurology, August 2014 DOI: 10.1212/WNL.0000000000000755
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29 Responses to 12 Subtle Vitamin D Deficiency Symptoms That Most People Ignore

  1. Dr. Gary Bolen says:

    It is safe for most people to take 50,000 IU’s once a week or 5000 IU’s daily. The key is to have your D3 levels tested. D3 levels of 65-100 is found to reduce most all major cancer risks by 50%. If your doctor tells you lower levels are acceptable, you need a new doctor.

    • Pam says:

      I have been prescribed 10,000 iu daily for 3 months with a further blood test in 2 months time. I still have pains and stiffness but the dry skin I’ve suffered for years has gone within days of starting the vitamin d supplements. Pains in bones not as bad though.

    • Joan says:

      Insurance doesn’t always allow a new doctor n you have to ask for testing, why isn’t it routine? I believe D3 is helping my sis w S4 breast cancer, my dr won’t run tests because insurance costs n hospital rules in NW ohio

      • Shelley says:

        I used to work aside an endocrinologist. It was not until I left that office that I found that she ran VitD as part of the panel of blood work. My friend had to ask her to run it, and it was 8. YES 8. Doctors are doctors, they would rather push various drugs (that they know little about as well) than to dig into learning something about nutrition and vitamins.

  2. Maureen says:

    I have blood tests done every 3 months because of some meds I am on that can cause problems with my kidneys. I tested low in Vitamin D and B12. I have vitiligo so I can’t be out in the sun like I used to do. I have to be covered. I am not sure what the low amount did to me but it is fine now. I could not absorb vitamin B12 pills so I get a shot every month. As long as I do as I am told I am fine. I used to have high cholesterol (288) I got it down to 140 and now it is 208, BUT my dr. tells me I have high good cholesterol and low bad. She said I had become boring – lol. In this case I am glad I am.

  3. Deborah says:

    Very interesting article. My question is, with doctors putting so many people on antidepressants, wouldn’t it make sense to check vitamin D levels first and try that for depression before going straight to the antidepressants?

    • Jenny says:

      Hi Deborah, it’s a tough question because depression can be affected by so many things. For example, lack of omega-3 or vitamin B12 can also contribute to depression and mood disorders as well as hormonal issues, brain chemistry, genetics, personality and more. Many times it can be a combination of several things. This is why when looking on depression, there is a need to look at the whole picture and to have a broader view. Probably simple blood tests can detect nutritional deficiencies that need to be addressed, or hormonal issues (that sometimes require further tests).

  4. Lena says:

    I suffered from a almost TOTAL lack of vitamin D. I had extreme problems with my tendons in my arms – (I couldn’t stretch my arms above my head or behind my back without extreme pain), gum problems and had a ganglion cyst erupt on my wrist. After starting liquid vitamin D3 supplement 4000 mg 2x daily …………. the cyst was gone in 3 months and the tendons were healed in 6 ……….. my D level tested at 46. Optimal levels ARE 70 90. I had an intern tell me 2 weeks ago that vitamin D deficiency does not cause much health concern. I think he needs a REAL education !!!

    • Nina says:

      Lena thanks for sharing your medical history first. I too agree people need to be aware what happens in some vitamin d deficient people won’t be the same in all people. I myself been sick for over a month. 3 trips to urgent care and 1 to er all for severe nausea and vomiting. Try going to work and having 2 teenagers on summer break on top of all that. I was extremely fatigued. I finally demanded my primary do a series of blood tests. I am very deficient in vitamin d. I feel I’m very healthy most of the time but this past month was a tough time for me. My advice is get blood tests done that is the main thing I would mainly suggest.

  5. Janeen U says:

    Always have a Dr do a Blood work done prior to taking anything , especially if you have medication or take as well as other illnesses and Health issues, ~ I Did ,& WoW! I thought I was doing everything right!! I found out that I am Deficient in Vitamin D, Even though I was taking Prescription D from my Dr ,but he also found that I am deficient in B12 Methylcobalamin, & Also Methylfolate ,So he prescribed those as well, and then slowly add Methylated B vitamins and minerals back . I Do know that many people are Defincient in Magnesium, Which Does regulate the Calcium balance intake ,I take Natural calm Magnesium, & Calcium drink mix by .naturalvitality.com that helps my restless leg Syn. ,& relaxes my muscles, to help me sleep at night. I am looking into Red light Therapy at a tanning salon, that helps with a lot of Vit D issues, Chronic pain, promotes Collagen production , It pays to go to a Dr to have your blood work done and discussed with the Dr , you will be happy that you do this <3

  6. Robyn says:

    Be careful of how much you take. I was getting overdosed by the doctor and now I have high Calcium Ionized numbers. Be sure to have checked through blood work. I will get the D through foods. If you are a Redhead like me sometimes we don’t absorb Vitamin D from the sun. Make sure you are taking a good supplement and I would never take the 50,000 doses the doctors give as it’s synthetic and those are horrible for you!! I am more into the natural approach for everything! You can heal through herbs and food instead of the pharma drugs that just get you sicker so they get richer.

  7. Christina says:

    I take 6,000 IU of vitamin D3 daily, as prescribed by my neurologist. She discovered my deficiency when she was testing me for Myasthenia Gravis. She said I need to take it forever. I don’t mind, it is natural and no side effects that I can see. But I can tell a difference if I forget to take it. I have Myasthenia Gravis, I just wish I could find a natural way to treat that … I take 12 pills for breakfast (some look like horse pills) 2 at lunch and 14 in the evening. If I don’t take the medication for Myasthenia Gravis I become so weak I can’t even raise my arms to brush my hair… but when I take the medications I am susceptible to anything that comes around my way. There is no cure for it…. so it is a matter of learning to live with it. Sorry, I know this was about vitamin D3 … just the two are related in my mind.

    • Jbabyncville says:

      I have Myasthenia Gravis as well and Neurologist told me to take 50,000 a week but of D2…couldn’t afford it after a while and insurance didn’t pay for so I started taking D3. In my mind they(Vit D and MG) are related too. My Endocrinologist took me off the Vit D and keeps pressuring me when I admit to taking it still… I notice a HUGE difference when I’m not taking it too. You are not alone…

  8. Kay says:

    I have heard that you should take Vitamin D, Calcium and Vitamin K to level everything out. What I do not know, what is the ratio of each vitamin. does anyone know?

  9. norma says:

    This is very intresting . I have been LOW deficiency on vitamin D and from what i been reading…… Vitaming D deficiency is the cause of all my problems. Depression.migranes.insomia.cholesterol.hair loss. Fibromyalgia.aches. Ima get out in the Sun more often.

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