8 Signs That You May Have Deficiency In Vitamin D And How To Get More

Vitamin D is a very important nutrient that takes part in several processes in the body. This nutrient has a role in the muscle, nervous and the immune systems. It also helps the process of absorbing calcium which is essential for bone strength. The bad news is that about 1 billion people in the world have a deficiency in this vitamin. This is because there are very few foods that contain this vitamin naturally. Although the body can produce this vitamin itself when exposed to sunlight, that’s still not enough.

There are few factors that can put you at risk for vitamin D deficiency.  Such as for being overweight, having dark skin, not eating enough fish and milk, being elderly and of course, if you’re not exposed to sunlight enough.

The lack of this vitamin can have a lot of negative effects on the quality of life. Here are the signs that you may have low levels of vitamin D if you have noticed any of these signs you should ask for professional advice.

1. Frequent sickness or infections
One of the tasks that vitamin D has is to keep the immune system strong, so can keep you away from any bacteria or viruses that provoke illness. If you are becoming sick too often maybe the low level of this vitamin is the reason for that.

2. Extreme fatigue
If you feel sleepy and tired all the time might be a sign that you have a lack of vitamin D. Taking supplements may help you boost the level of energy.

3. Bone and back pain
Vitamin D takes part in the maintaining of bone health because it helps the body to absorb calcium. Furthermore, the reason for lower back pain or bone pain might be the deficiency of this vitamin in the blood.

4. Depression
Studies have shown that depression is related to the lack of vitamin D and that taking supplements of this vitamin can improve the mood of those who suffer from mental illness.

5. Problems healing wounds
If you have any wounds from surgery, injury or infection and the process of healing is too slow it might be a sign that you have low levels of Vitamin D.

6. Bone loss
Losing the calcium and other minerals from the bones and low bone mineral density can indicate a vitamin D deficiency. If there isn’t a sufficient amount of this nutrient, the risk of fractures and osteoporosis will be increased, especially to older people.

7. Hair loss
Although more researches need to be done to understand better the correlation, hair loss in women has been related to insufficient amounts of vitamin D. The low levels of this nutrient are linked to alopecia areata, an autoimmune disease characterized by severe hair loss, and may increase the development of the disease.

8. Muscle pain
Researchers have found a correlation between the chronic muscle pain and deficiency of vitamin D. This might be because of the interaction between this vitamin and pain-sensing nerve cell called nociceptors.

Most people are not even aware that have a deficiency in this nutrient and the reason is that often the symptoms are subtle and it’s really difficult to determine the cause behind them. If you have any doubts, the best way to find out is to have your blood levels measured.
The good news is that Vitamin D deficiency is easy to be fixed. If you don’t want to bake in the sun you can start taking supplements or eat more foods that are rich in this vitamin, for example, mushrooms, egg yolks, fatty fish, some shellfish and fortified foods (soy products, milk, orange juice, cereals, and oatmeal).

6 Things Your Body Does When You Are In Danger Of Low Vitamin D

Nutrient D is a standout amongst the most critical nutrients that our body needs so as to legitimately work. At the point when in peril of low nutrient D levels, there are a few difficult issues that may happen. 

 

Strangely, nutrient D goes about as a hormone rather that a nutrient inside our bodies and it ties itself to receptors discovered all around our body. A portion of the critical capacity of nutrient D in our bodies is to advance a sound invulnerable framework capacity and help retain calcium for more grounded bones. 

While nutrient D is broadly accessible and you can get it from simply sitting out in the sun, the insights demonstrates that numerous individuals are nutrient D insufficient. Truth be told, nutrient D lack influences 41.6 percent of American grown-ups, 69.2 percent of Hispanic grown-ups, and a mind desensitizing 82.1 percent of African grown-ups. 

It is likewise critical to see that around a billion people over the world are in hazardously low dimensions of nutrient D. with such high rates of nutrient D insufficiency in our populace, here are the 6 things that can happen to your body in the event that you are not expending solid measures of nutrient D. 

Becoming Ill Often 

Vitamin D acts legitimately on the cells that are in charge of fending off contaminations and sicknesses. When somebody that has low dimensions of nutrient D, their ailment battling cells may not work in the same class as they should. 

Basically, it puts the individual at an expanded danger of becoming ill. As a rule, diseases that come from insufficiencies of nutrient D are respiratory tract contaminations. 

Higher Risk for Depression 

There are a couple of concentrates that bring up a connection between low dimensions of nutrient D and sadness in grown-ups. Different examinations have demonstrated positive outcomes with respect to brilliant lights and daylight adding to a positive inclination. 

Results from a recent report demonstrated that individuals in peril of low nutrient D levels were as much as multiple times bound to be discouraged than those with sound dimensions of the nutrient. 

You Are Tired All the Time 

similarly as discouragement can come from nutrient inadequacies, so can a steady absence of vitality. Nutrient D, alongside nutrients B, magnesium, iron and nutrient B12, is one of the numerous supplements that assume a gigantic job in vitality generation. 

While nutrient D is just a solitary one of the numerous vitality boosting supplements, being in low nutrient d levels can be most likely the case for your consistently enduring weariness. 

Expanded Risk of Dying From Cancer 

As malignant growth takes an ever increasing number of lives over the world consistently, researchers are pointing towards nutrient D as an essential factor in whether the disease patients endure. Studies have demonstrated that when malignant growth patients are analyzed, those with larger amounts of nutrient D are probably going to endure longer than those with low dimensions. 

When it comes to bosom malignant growth explicitly, those with nutrient D adequate dimensions are twice as liable to endure, instead of those that are hazardously low on nutrient D. fortunately, logical information has uncovered that the individuals who have sound dimensions of nutrient D in advance, are less inclined to try and create malignant growth in any case. 

Muscle Pain 

Pain in the muscles can be an immediate reason for nutrient D lack. Nutrient D has been appeared to significantly affect muscles and the manner in which they work. 

Those with lower dimensions of nutrient D have a more prominent shot of having more fragile muscles or having torment in their muscles. 

Torment In Back and Bones 

While nutrient D has a job in bone wellbeing and quality, the vital piece of nutrient D in your body is that it assimilates calcium. Without calcium in your bones, they become fragile and can have a dull throb. 

Those with morning back torment or other bone issues may need to expand their nutrient D levels. 

Last Thoughts 

with an end goal to diminish the opportunity of one of these bizarre events transpiring, you should need to build the dimensions of nutrient D that you take in once a day. Know that a substantial level of nutrient D originates from the sun. 

different rates generally originate from the nourishment we eat, yet it is not even close to practically identical. On the off chance that you carry on with a solid way of life notwithstanding, your nutrient D levels ought to be ordinary. 

Here are a few things you can do to standardize the nutrient D levels in your body. 

Obviously, the best activity on the off chance that you have low nutrient D levels is to build your admission. Specialists state that expanding the measure of time in the daylight is one of the most straightforward approaches to standardize dimensions of nutrient D. 

 truth be told, not going outside in the sun enough or not going into the - sun without sunscreen enough can both be factors connected to placing individuals in peril of low nutrient D levels. 

Other than getting more sun, the accompanying nourishments are rich with nutrient D and can help standardize your dimensions: 

- Fish (Salmon) 

- Fortified Milk 

- Fortified Yogurt.

9 Warning Signs You Are Vitamin D Deficient And How To Fix It

Vitamin D is an extremely important vitamin that has powerful effects on several systems throughout your body (1Trusted Source).

Unlike other vitamins, vitamin D functions like a hormone, and every single cell in your body has a receptor for it.

 

Your body makes it from cholesterol when your skin is exposed to sunlight.

It’s also found in certain foods such as fatty fish and fortified dairy products, though it’s very difficult to get enough from diet alone.

The recommended daily intake (RDI) is usually around 400–800 IU, but many experts say you should get even more than that.

Vitamin D deficiency is very common. It’s estimated that about 1 billion people worldwide have low levels of the vitamin in their blood (2Trusted Source).

According to a 2011 study, 41.6% of adults in the US are deficient. This number goes up to 69.2% in Hispanics and 82.1% in African-Americans (3Trusted Source).

Here are 7 common risk factors for vitamin D deficiency:

• Having dark skin.
• Being elderly.
• Being overweight or obese.
• Not eating much fish or dairy.
• Living far from the equator where there is little sun year-round.
• Always using sunscreen when going out.
• Staying indoors.

People who live near the equator and get frequent sun exposure are less likely to be deficient, as their skin produces enough vitamin D to satisfy their bodies’ needs.

Most people don’t realize that they’re deficient, as symptoms are generally subtle. You may not recognize them easily, even if they’re having a significant negative effect on your quality of life.

Here are 8 signs and symptoms of vitamin D deficiency.

1. Getting Sick or Infected Often

One of vitamin D’s most important roles is keeping your immune system strong so you’re able to fight off viruses and bacteria that cause illness.

It directly interacts with the cells that are responsible for fighting infection (4Trusted Source).

If you often become sick, especially with colds or the flu, low vitamin D levels may be a contributing factor.

Several large observational studies have shown a link between a deficiency and respiratory tract infections like colds, bronchitis and pneumonia (5Trusted Source, 6Trusted Source).

A number of studies have found that taking vitamin D supplements at a dosage of up to 4,000 IU daily may reduce your risk of respiratory tract infections (7Trusted Source, 8Trusted Source, 9Trusted Source).

In one study in people with the chronic lung disorder COPD, only those who were severely deficient in vitamin D experienced a significant benefit after taking a high-dose supplement for one year (10Trusted Source).

2. Fatigue and Tiredness

Feeling tired can have many causes, and vitamin D deficiency may be one of them.

Unfortunately, it’s often overlooked as a potential cause.

Case studies have shown that very low blood levels can cause fatigue that has a severe negative effect on quality of life (11Trusted Source, 12Trusted Source).

In one case, a woman who complained of chronic daytime fatigue and headaches was found to have a vitamin D blood level of only 5.9 ng/ml. This is extremely low, as anything under 20 ng/ml is considered deficient.

When the woman took a vitamin D supplement, her level increased to 39 ng/ml and her symptoms resolved (12Trusted Source).

However, even blood levels that aren’t extremely low may have a negative impact on your energy levels.

A large observational study looked at the relationship between vitamin D and fatigue in young women.

The study found that women with blood levels lower than 20 ng/ml or 21–29 ng/ml were more likely to complain of fatigue than those with blood levels over 30 ng/ml (13Trusted Source).

Another observational study in female nurses found a strong connection between low vitamin D levels and self-reported fatigue.

What’s more, the researchers found that 89% of the nurses were deficient (14Trusted Source).

For more information on how to reduce fatigue, consider reading about the 11 best vitamins and supplements to boost energy.

3. Bone and Back Pain

Vitamin D helps maintain bone health in a number of ways.

For one, it improves your body’s absorption of calcium.

Bone pain and lower back pain may be signs of inadequate vitamin D levels in the blood.

Large observational studies have found a relationship between a deficiency and chronic lower back pain (15Trusted Source, 16Trusted Source, 17Trusted Source).

One study examined the association between vitamin D levels and back pain in more than 9,000 older women.

The researchers found that those with a deficiency were more likely to have back pain, including severe back pain that limited their daily activities (17Trusted Source).

In one controlled study, people with vitamin D deficiency were nearly twice as likely to experience bone pain in their legs, ribs or joints compared to those with blood levels in the normal range (18Trusted Source).

4. Depression

A depressed mood may also be a sign of vitamin D deficiency.

In review studies, researchers have linked vitamin D deficiency to depression, particularly in older adults (19Trusted Source, 20Trusted Source).

In one analysis, 65% of the observational studies found a relationship between low blood levels and depression.

On the other hand, most of the controlled trials, which carry more scientific weight than observational studies, didn’t show a link between the two (19Trusted Source).

However, the researchers who analyzed the studies noted that the dosages of vitamin D in controlled studies were often very low.

In addition, they observed that some of the studies may not have lasted long enough to see the effect of taking supplements on mood.

Some controlled studies have shown that giving vitamin D to people who are deficient helps improve depression, including seasonal depression that occurs during the colder months (21Trusted Source, 22Trusted Source).

5. Impaired Wound Healing

Slow healing of wounds after surgery or injury may be a sign that your vitamin D levels are too low.

Results from a test-tube study suggest that the vitamin increases the production of compounds that are crucial for forming new skin as part of the wound-healing process (23Trusted Source).

One study on people who had dental surgery found that certain aspects of healing were compromised by vitamin D deficiency (24Trusted Source).

It’s also been suggested that vitamin D’s role in controlling inflammation and fighting infection is important for proper healing.

One analysis looked at patients with diabetic foot infections

It found that those with severe vitamin D deficiency were more likely to have higher levels of inflammatory markers that can jeopardize healing (25Trusted Source).

Unfortunately, there is very little research about the effects of vitamin D supplements on wound healing in people with deficiency at this point.

However, one study found that when vitamin D deficient patients with leg ulcers were treated with the vitamin, ulcer size reduced by on 28%, on average (26Trusted Source).

6. Bone Loss

Vitamin D plays a crucial role in calcium absorption and bone metabolism.

Many older people who are diagnosed with bone loss believe they need to take more calcium. However, they may be deficient in vitamin D as well.

Low bone mineral density is an indication that your bones have lost calcium and other minerals. This places older adults, especially women, at an increased risk of fractures.

In a large observational study in more than 1,100 middle-aged women in menopause or postmenopause, researchers found a strong link between low vitamin D levels and low bone mineral density (27Trusted Source).

However, a controlled study found that women who were vitamin D deficient experienced no improvement in bone mineral density when they took high-dose supplements, even if their blood levels improved (28Trusted Source).

Regardless of these findings, adequate vitamin D intake and maintaining blood levels within the optimal range may be a good strategy for protecting bone mass and reducing fracture risk.

6 Things Your Body Does When you are in Danger of Low Vitamin D

Vitamin D is a vital vitamin that has powerful results in the whole body. Vitamin D is necessary for strong, healthy bones since it helps to absorb calcium.

 

7 Common Risk Factors for Vitamin D Deficiency:

• Being elderly
• Lack of fish or dairy
• Darkening of the skin
• Being overweight
• Live far away from the equator where there is little sun throughout the year
• Staying indoors only
• Always using sunscreen while going out

 

6 Signs of Vitamin D Deficiency

1. Frequently getting sick or infected

One of the vital functions of vitamin D is to retain your immune system powerfully so, then you can withstand the disease-causing viruses and bacteria. If you get sick frequently, mainly with a cold or flu, then low vitamin D levels can be a cause of it. Maintaining adequate vitamin D levels can help to decrease the intensity of upper respiratory infections and may also stop them from transpiring in some people.

2. Exhausted and tiredness

There can be many reasons for feeling tired or exhausted, and vitamin D deficiency is the reason. Although many people ignore this main problem. Many studies have revealed that low blood levels may cause exhaustion that has a serious negative impact on the quality of life of the people.

An observational study observed at the association among vitamin D and exhaust or tiredness in young women.

3. Back pain

Vitamin D has many benefits, and it helps to maintain bone health too. Also, it enhances the absorption of calcium in the body. Bone pain and lower back pain can be indicative of deficient vitamin D levels in your body. Observational studies have observed a connection between deficiency and chronic back pain. In a study found that people with vitamin D deficiency could undergo bone pain in their legs, joints approximately double as compared with normal people.

4. Depression

Depressed mood is an indication of deficiency in vitamin D. As researchers linked the deficiency of vitamin D to depression, especially among adults. 65% of observational studies observed a link between depression and low blood level. But, most people ignored this too.

5. Impaired wound cure

When your wound heals after a long time of injury, it can be just due to lack of vitamin D. Vitamins develop the creation of compounds that are essential for creating new skin as part of the healing process. A study conducted on people who underwent dental surgery found that vitamin D deficiency compromised certain aspects of therapy. Experts advised that the purpose of vitamin D in controlling swelling and fighting infection is necessary for proper treatment.

6. Bone loss

Vitamin D has an important role in the absorption of calcium, and the strengthens of bones. Older people that are diagnosed with bone loss think that they require taking more extra calcium. Although they can also be deficient in vitamin D. Bone loss is a sign that your bones have lost calcium and other minerals. This increases the risk of fracture for older adults, especially women.

In a study found that more than 1,100 average-aged women in menopause, researchers.

8 Signs That You May Have Deficiency In Vitamin D And How To Get More

Vitamin D is a very important nutrient that takes part in several processes in the body. This nutrient has a role in the muscle, nervous and the immune systems. It also helps the process of absorbing calcium which is essential for bone strength. The bad news is that about 1 billion people in the world have a deficiency in this vitamin. This is because there are very few foods that contain this vitamin naturally. Although the body can produce this vitamin itself when exposed to sunlight, that’s still not enough.

There are few factors that can put you at risk for vitamin D deficiency.  Such as for being overweight, having dark skin, not eating enough fish and milk, being elderly and of course, if you’re not exposed to sunlight enough.


The lack of this vitamin can have a lot of negative effects on the quality of life. Here are the signs that you may have low levels of vitamin D if you have noticed any of these signs you should ask for professional advice.

1. Frequent sickness or infections
One of the tasks that vitamin D has is to keep the immune system strong, so can keep you away from any bacteria or viruses that provoke illness. If you are becoming sick too often maybe the low level of this vitamin is the reason for that.

2. Extreme fatigue
If you feel sleepy and tired all the time might be a sign that you have a lack of vitamin D. Taking supplements may help you boost the level of energy.

3. Bone and back pain
Vitamin D takes part in the maintaining of bone health because it helps the body to absorb calcium. Furthermore, the reason for lower back pain or bone pain might be the deficiency of this vitamin in the blood.

4. Depression
Studies have shown that depression is related to the lack of vitamin D and that taking supplements of this vitamin can improve the mood of those who suffer from mental illness.

5. Problems healing wounds
If you have any wounds from surgery, injury or infection and the process of healing is too slow it might be a sign that you have low levels of Vitamin D.

6. Bone loss
Losing the calcium and other minerals from the bones and low bone mineral density can indicate a vitamin D deficiency. If there isn’t a sufficient amount of this nutrient, the risk of fractures and osteoporosis will be increased, especially to older people.

7. Hair loss
Although more researches need to be done to understand better the correlation, hair loss in women has been related to insufficient amounts of vitamin D. The low levels of this nutrient are linked to alopecia areata, an autoimmune disease characterized by severe hair loss, and may increase the development of the disease.

8. Muscle pain
Researchers have found a correlation between the chronic muscle pain and deficiency of vitamin D. This might be because of the interaction between this vitamin and pain-sensing nerve cell called nociceptors.

Most people are not even aware that have a deficiency in this nutrient and the reason is that often the symptoms are subtle and it’s really difficult to determine the cause behind them. If you have any doubts, the best way to find out is to have your blood levels measured.
The good news is that Vitamin D deficiency is easy to be fixed. If you don’t want to bake in the sun you can start taking supplements or eat more foods that are rich in this vitamin, for example, mushrooms, egg yolks, fatty fish, some shellfish and fortified foods (soy products, milk, orange juice, cereals, and oatmeal).

6 Things Your Body Does When You Are In Danger Of Low Vitamin D

Nutrient d is a standout among the most critical nutrients that our body wishes with a view to legitimately work. On the factor when at risk of low nutrient d tiers, there are a few hard issues which can happen.

Strangely, nutrient d goes about as a hormone as an alternative that a nutrient inner our bodies and it ties itself to receptors observed all around our body. A portion of the vital ability of nutrient d in our bodies is to strengthen a sound invulnerable framework potential and help maintain calcium for extra grounded bones.

At the same time as nutrient d is broadly reachable and you could get it from in reality sitting out within the solar, the insights demonstrates that severa people are nutrient d insufficient. Reality be informed, nutrient d lack affects 41.6 percent of american grown-ups, sixty nine.2 percentage of hispanic grown-ups, and a mind desensitizing eighty two.1 percent of african grown-ups.


It's miles likewise important to look that round 1000000000 people over the arena are in hazardously low dimensions of nutrient d. With such high costs of nutrient d insufficiency in our population, here are the 6 matters that can occur on your body within the event that you are not expending stable measures of nutrient d.

Turning into sick often

Vitamin d acts legitimately at the cells which are in rate of heading off contaminations and sicknesses. While somebody that has low dimensions of nutrient d, their disease scuffling with cells may not work within the identical class as they ought to.

Essentially, it puts the person at an increased chance of turning into ill. Most often, sicknesses that come from insufficiencies of nutrient d are respiration tract contaminations.

Higher hazard for despair

There are more than one concentrates that bring up a connection among low dimensions of nutrient d and unhappiness in grown-ups. Distinct examinations have verified superb effects with appreciate to outstanding lights and sunlight hours including to a advantageous inclination.

Results from a current record tested that individuals at risk of low nutrient d levels were as a lot as multiple times certain to be discouraged than those with sound dimensions of the nutrient.

You're worn-out all of the time

Similarly as discouragement can come from nutrient inadequacies, so can a steady absence of power. Nutrient d, along nutrients b, magnesium, iron and nutrient b12, is one of the numerous dietary supplements that expect a massive task in vitality technology.

While nutrient d is only a solitary one of the severa vitality boosting supplements, being in low nutrient d stages may be most probably the case to your consistently enduring weariness.


Elevated danger of loss of life from cancer

As malignant growth takes an ever increasing variety of lives over the arena consistently, researchers are pointing toward nutrient d as an important factor in whether or not the disease sufferers bear. Studies have confirmed that when malignant increase patients are analyzed, those with larger amounts of nutrient d are possibly going to endure longer than people with low dimensions.

In terms of bosom malignant boom explicitly, people with nutrient d ok dimensions are twice as at risk of endure, in preference to the ones which might be hazardously low on nutrient d. Thankfully, logical facts has exposed that the individuals who have sound dimensions of nutrient d earlier, are much less inclined to try to create malignant increase anyways.

Muscle ache

Pain in the muscle tissue can be a right away cause for nutrient d lack. Nutrient d has been regarded to seriously affect muscular tissues and the way in which they paintings.

People with decrease dimensions of nutrient d have a extra outstanding shot of getting more fragile muscle tissues or having torment in their muscles.
Torment in returned and bones

While nutrient d has a process in bone well being and first-class, the crucial piece of nutrient d to your frame is that it assimilates calcium. With out calcium for your bones, they become fragile and may have a dull throb.

Those with morning again torment or other bone issues may additionally want to make bigger their nutrient d levels.


Ultimate thoughts

With an stop goal to decrease the possibility of one of these bizarre activities transpiring, you ought to want to construct the size of nutrient d which you absorb once a day. Understand that a big stage of nutrient d originates from the sun.


Extraordinary fees commonly originate from the nourishment we consume, but it isn't even near nearly identical. On the off threat which you keep on with a solid way of life however, your nutrient d ranges have to be normal.

Here are some matters you may do to standardize the nutrient d levels on your body.

Obviously, the exceptional activity at the off danger which you have low nutrient d levels is to construct your admission. Professionals country that increasing the degree of time in the sunlight hours is one of the most trustworthy strategies to standardize dimensions of nutrient d.


Truth be instructed, now not going outside inside the sun enough or no longer going into the - sun without sunscreen enough can both be factors linked to putting people in peril of low nutrient d levels.


Aside from getting greater solar, the accompanying nourishments are rich with nutrient d and might assist standardize your dimensions:


- fish (salmon)
- fortified milk
- fortified yogurt.

9 Signs That Could Mean You’re Not Getting Enough Vitamin D

Vitamin D deficiency symptoms may not be obvious. If you notice any of these signs, consider seeing a doctor for a vitamin D blood test.

A quick vitamin D primer
You walk in the sunshine every day (wearing your SPF, of course). You eat right. You get enough sleep. But you still may be missing something even if you’re doing all the right things—vitamin D. Though rare, severely low levels of vitamin D can cause rickets in children and osteomalacia (softening of the bones) in adults. Left untreated, these conditions can lead to bone pain, and thin, brittle, or misshapen bones, according to the National Institutes of Health. But recent research has suggested a connection between even moderately low levels of vitamin D and a number of surprising health conditions, including diabetes, osteoarthritis, and cancer. There are a number of sneaky signs that can point to a vitamin D deficiency, so if you’re suffering from any of them, talk with your healthcare provider, who will likely recommend a blood test. This is really the only way to accurately determine your vitamin D level. Then you can discuss ways to boost them, usually by taking an over-the-counter supplement.

You’re tired all the time
If you aren’t getting enough vitamin D, you may feel completely exhausted, even if you get plenty of sleep. “There is mounting evidence that vitamin D deficiencies are associated with fatigue and sleep disorders,” says Catherine G. R. Jackson, PhD, a professor of kinesiology and exercise science at California State University in Fresno. A study in the North American Journal of Medical Sciences found that people who felt tired had low levels of vitamin D, but raising their vitamin D to normal levels significantly reduced feelings of fatigue. Not the problem for you? You may have one of these other 13 medical conditions for feeling tired all the time.

You’re depressed
Having the blues may be linked to an insufficient amount of vitamin D. According to the Vitamin D Council, vitamin D receptors have been found in many parts of the brain, including in areas linked to depression. Results from studies have been mixed—some researchers have found significant improvements in mood after supplementing with D, while others have not—but that could depend on the severity of the depression as well as the vitamin D deficiency. For example, researchers from Columbia University found that taking vitamin D supplements was effective for those who sufferred from clinically significant depression.

Your bones hurt
Adults who don’t get enough vitamin D often have aches and pains in their muscles and bones, especially in the winter. Their joints are also a little stiffer in the morning. “Many aches and pains are symptoms of the classic vitamin D deficiency, osteomalacia,” says Sonya Angelone, MS, RDN, spokesperson for the Academy of Nutrition and Dietetics. Soft bones are more likely to bow and fracture than ones that are healthy and hard. Here are some other simple ways to boost your bone health.




You’re experiencing erectile dysfunction
If you or your sexual partner is suffering from erectile dysfunction (ED), lack of vitamin D may be to blame. A study in the journal Atherosclorosis found that men with a vitamin D deficiency were much more likely to have ED, and the lower the levels, the higher the risk factor. Some experts suggest that treating a vitamin D deficiency may decrease the risk of ED, says Angelone. So start taking those D supplements (or giving them to your partner), but just don’t make make these common vitamin mistakes that many of us don’t realize we’re making.

You’re prone to stress fractures
“Most people think of a lack of calcium when talking about bone health, which is true. However, without vitamin D, calcium doesn’t get absorbed properly,” says Jennifer Giamo, a nutritionist, certified personal trainer, and founder of New York City-based Trainers in Transit. “Vitamin D, specifically D3, which increases calcium absorption, is critical to preventing bones from becoming thin and brittle.” A study in The Journal of Foot and Ankle Surgery found that people who participate in higher-impact activities may need greater levels of vitamin D to reduce their risk of stress fractures. In addition to the vitamin D deficiency symptoms that can put you at risk, make sure you know these signs of a calcium deficiency.

Your athletic performance could be better
Insufficient vitamin D may affect your fitness levels and muscle function. “You may not even realize you’re not performing at your best,” says Paige Waehner, a certified personal trainer and author of The About.com Guide to Getting in Shape. Giamo agrees. “Vitamin D deficiency is linked to increased inflammation. And after intense exercise, the body is inflamed,” she says. “If adequate amounts of vitamin D are already in the bloodstream, then the speed of recovery from intense exercise is increased.” Giamo warns, though, not to take vitamin D supplements if you aren’t deficient in the nutrient because it’s unlikely you’ll improve your athletic performance or recovery rate. “Since vitamin D is a fat-soluble hormone that doesn’t get excreted by the body, it could be potentially harmful if you take too much,” says Giamo.

You can’t get a good night’s sleep
improved the quality of their z’s—they fell asleep faster and slept longer, according to a study published in the journal Nutritional Neuroscience. Of course getting enough shut-eye every night can boost your health, but so can these other vitamin D benefits that could save your life.

Vitamin D and inflammatory markers: cross-sectional analyses using data from the English Longitudinal Study of Ageing (ELSA)

The Nutrition Society Paper of the Month for October is from the Journal of Nutritional Science and is entitled ‘Vitamin D and inflammatory markers: cross-sectional analyses using data from the English Longitudinal Study of Ageing (ELSA)’. Authors: Cesar de Oliveira, Jane P Biddulph, Vasant Hirani and Ione Jayce Ceola Schneider present the key findings to their paper below.

Low vitamin D status is an increasingly important public health issue worldwide, in all population groups, although more common in older adults. The serum concentrations of 25-hydroxyvitamin D (25OHD), the major storage and circulating form of vitamin D rises and falls with the supply of vitamin D3 (cholecalciferol) and vitamin D2 (ergocalciferol). Vitamin D3 is metabolized to 25OHD3 in the liver by vitamin D 25-hydroxylase and then further hydroxylated by the key enzyme 25-hydroxyl vitamin D3-1α-hydroxylase (CYP27B1) to the biologically active form: 1,25OHD or calcitriol in the kidney and in many different tissues throughout the body. Older adults are at increased risk of poor vitamin D status due to the lack of sun exposure and to an age-related decline in the efficiency of vitamin D synthesis and metabolism.

The importance of vitamin D in the absorption and metabolism of calcium for bone health is well known. Further studies demonstrated that low 25OHD concentrations may promote the pathogenesis of type 1 diabetes, rheumatoid arthritis, multiple sclerosis, cancer, sarcopenia and other diseases. Other actions of vitamin D include its impact on the innate and adaptive immunity. High concentrations of inflammatory biomarkers, such as plasma fibrinogen, white blood cell count (WBC) or C-reactive protein (CRP) have been associated with chronic inflammatory diseases, such as, cardio-metabolic disease risk. Some studies have demonstrated that high 25OHD concentrations may protect against cardiovascular disease.

It is now well recognized that CYP27B1 and the vitamin D receptor (VDR) are expressed in cells involved in the inflammation/immune system in the human body. This provides biologically plausible reasons for why low vitamin D levels could play a role in the aetiology of inflammatory diseases such as cardio-metabolic diseases but the majority showing a link are based on small samples or on specific patient groups.

Recent evidence suggests that low vitamin D concentrations are associated with increased levels of inflammatory markers. However, there are limited studies investigating associations between vitamin D levels and inflammatory markers in the general population and much of this evidence in older adults is inconclusive. Therefore, we investigated the cross-sectional association of serum 25-hydroxyvitamin D (25OHD) levels with three inflammatory markers i.e. C-reactive protein (CRP), fibrinogen and white blood cell count (WBC) in 5,870 older English adults from the English Longitudinal Study of Ageing (ELSA). ELSA is a large prospective observational study of community-dwelling people aged 50 years and over in England.

Our findings showed that there was a significant negative association between low 25OHD levels (≤30 nmol/L) and CRP and WBC that remained after adjustment for a wide range of covariates of clinical significance. The independent and inverse association between serum 25OHD levels and inflammation suggests a potential anti-inflammatory role for vitamin D in older English individuals from the general population. Our findings, therefore, contribute significantly to the body of evidence supporting a role for vitamin D in inflammatory conditions. Controversy exists as to whether vitamin D lowers inflammation or whether inflammation lowers 25OHD concentrations. Whether our findings have any clinical meaning, needs to be further evaluated in randomized controlled clinical trials, especially the potential effects of vitamin D supplementation.

The OA paper ‘Vitamin D and inflammatory markers: cross-sectional analyses using data from the English Longitudinal Study of Ageing (ELSA)’ is available to download in full here. 

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