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Vitamin D deficiency symptoms and How to increase your vitamin D levels naturally?

Updated: May 1

Hey everyone, welcome back to Inspiring Minds for you blog.

Have you experienced any of these symptoms like Fatigue, muscle weakness, bone pain, and even depression? If you are experiencing any of these symptoms, it might be time to check your Vitamin D levels.


Increase your Vitamin D levels naturally.
Increase your Vitamin D levels naturally.

Most of us might have heard about Vitamin D. Let's understand what is Vitamin D.

Topics Covered in this Blog

  1. WHAT IS VITAMIN D?

2. IMPORTANT FUNCTIONS OF VITAMIN D IN THE BODY.

3. WAYS TO INCREASE YOUR VITAMIN D LEVELS.

4. SIDE EFFECTS OF TAKING EXCESS VITAMIN D.

5. CONCLUSION


1. WHAT IS VITAMIN D?


It is important to understand what is vitamin D before understanding how to correct it. Vitamin D is a fat-soluble Vitamin meaning it will get absorbed in your body with fat. So, if any one of you is taking vitamin D supplements, it is better to take it along with the food for better absorption.

Low Vitamin D intake is considered a major public health concern across the world as it


 

2. IMPORTANT FUNCTIONS OF VITAMIN D IN THE BODY.

Healthy Bones and Muscles with Vitamin D
Healthy Bones and Muscles with Vitamin D

  • One of its important functions is helping the body absorb calcium and phosphorous promoting strong and healthy bones and teeth.

  • Prevents muscle weakness and spasms.

  • Vitamin D supports the immune system which helps you get faster recovery from illnesses.

  • Regulates mood.

  • Vitamin D is found to contribute to overall cardiovascular health.

  • Vitamin D helps to keep bones, teeth, and muscles healthy.


 

3. SIGNS AND SYMPTOMS OF VITAMIN D DEFICIENCY.


Fatigue and exhaustion from Vitamin D deficiency
Fatigue and exhaustion from Vitamin D deficiency

  • As mentioned, vitamin D is essential for maintaining healthy bones and muscles. Its deficiency leads to weak bones and muscles which leads to fatigue or exhaustion.

  • Vitamin D deficiency will contribute to more mood swings.

  • Lack of Vitamin D will lead to Seasonal Affective Disorder which is a form of depression that sets in during the cold winter months where there is a lack of sunlight.

  • Dry skin

  • Brittle hair

  • Poor Vision

  • Mouth ulcers

  • Bleeding gums

But, if left untreated for a long period, leads to severe deficiency and can lead to

  • Rickets - a condition that affects bone development in children. It causes the bones to become soft and weak, which can lead to bone deformities.

  • Osteoporosis - a health condition that weakens bones, making them fragile and more likely to break.

  • Osteomalacia - a condition that makes bones softer in adults.


 

3. WAYS TO INCREASE YOUR VITAMIN D LEVELS.

a. SUNLIGHT


Sunlight for vitamin D
Sunlight for vitamin D

One of the natural ways to increase Vitamin D is through the sunlight. On exposure to sunlight, especially ultraviolet rays, our skin produces vitamin D.

Many people won’t get enough sun exposure, and now more usage of sunscreens blocks the ultraviolet rays which lead to Vitamin D synthesis.

So, you need at least 10 – 30 minutes of sun exposure on your face, arms, and legs a few times a week. After this time, you can apply sunscreen to protect your skin.


b. VITAMIN D RICH FOODS

Vitamin Rich foods
Vitamin Rich foods

  • Another effective way to enhance your Vitamin D levels is by incorporating foods rich in this vitamin into your diet.

  • Some excellent sources of Vitamin D include

1. Fatty fish like salmon, herring, and mackerel,

2. Fortified dairy products, fat spreads, breakfast cereals,

3. Egg yolks,

4. Liver, and

5. Mushrooms

  • Consider adding these to your meals to naturally up your Vitamin D intake.


C. VITAMIN D SUPPLEMENTS

Vitamin D supplements
Vitamin D supplements

If you find it challenging to get enough Vitamin D from sunlight like in countries where there is no adequate sunlight or people who spend most of the time indoors and also for people who wear clothes that cover up most of their skin when outdoors, Vitamin D supplements can be a good option.


How much Vitamin D do you need to get per day?


For Children more than 1 year and Adults - 10 micrograms per day.

Pregnant and breastfeeding women - 10 micrograms per day.

​Babies up to 1 year - 8.5 to 10 micrograms per day.

Ref: From NHS website


But please consult with your healthcare provider to determine the right dosage for you, as excessive Vitamin D intake can have adverse effects.


 

4. SIDE EFFECTS OF TAKING EXCESS VITAMIN D.


Taking too much Vitamin D over a long period results in increased calcium storage, which will weaken the bones and damage the kidneys and the heart.

Some of the symptoms of excess vitamin D include:

  • Nausea

  • Vomiting

  • Muscle weakness

  • Constipation

So that’s why it is always important to check your vitamin D levels before taking any supplements and consult the doctor to adjust the dose suitable to you.

 

5. CONCLUSION

Vitamin D helps regulate the amount of calcium and phosphate uptake in the body. These nutrients are essential to maintain healthy bones, teeth, and muscles. Natural source of vitamin D is sunlight and other sources include Fatty fish, fortified dairy products, fat spreads, breakfast cereals, egg yolks, liver, and mushrooms. It is essential to balance our vitamin D levels for healthy bones and muscles.


If you think anyone you care experiencing these symptoms, share this video with them to increase awareness.



DISCLAIMER: This information is for education purposes only. It is always important to consult your health provider if you are experiencing any of these symptoms.


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Dr Deepika

Hi, I'm Dr Deepika Gupta

I'm a registered doctor, founder of Inspiring Minds aimed to inspire millions of students. 

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