Vitamin D is essential for healthy bones, teeth, and a strong immune system. It also plays a role in regulating insulin levels, blood pressure, and many other bodily functions.

Yet, despite its importance, many people are deficient in this vitamin without even realizing it.

What Causes Vitamin D Deficiency?

Vitamin D deficiency can be caused by a few different factors:.

Lack of Sun Exposure

The sun is our primary source of vitamin D. When our skin is exposed to sunlight, it absorbs the UVB radiation, which triggers the production of vitamin D in our bodies.

However, people who spend the majority of their time indoors or live in areas with limited sun exposure are at higher risk of deficiency.

Dietary Restrictions

Vitamin D is found in very few foods naturally. Foods that are high in vitamin D include fatty fish like salmon, tuna, and mackerel, as well as egg yolks and mushrooms.

People who follow a vegan diet or have food allergies may struggle to get enough vitamin D from their diet alone.

Body Fat

Some research has suggested that people with higher body fat may have lower levels of vitamin D since the vitamin can get trapped in the fat cells, making it harder for the body to use.

Medical Conditions

Medical conditions such as Crohn’s disease, celiac disease, and kidney disease can also interfere with the body’s ability to absorb and use vitamin D.

Signs You May Be Vitamin D Deficient

There are several warning signs that you may not be getting enough vitamin D, including:.

Fatigue and Weakness

Feeling tired all the time can be a sign that your body isn’t getting enough vitamin D. It’s not uncommon for people with vitamin D deficiency to feel weak or fatigued.

Muscle Pain

Vitamin D plays a role in muscle function and strength. People who are deficient in this vitamin may experience muscle pain and weakness as a result.

Depression

Studies have linked low vitamin D levels with an increased risk of depression.

While the exact relationship between vitamin D and mental health is still being studied, it’s believed that the vitamin plays a role in regulating mood and fighting inflammation in the brain.

Slow Healing

Vitamin D is necessary for proper bone and wound healing. People who are deficient may experience slower healing times and more frequent fractures.

Hair Loss

Vitamin D plays a role in hair follicle growth. Losing hair or having thinning hair may be an indication that you’re not getting enough vitamin D.

Dark Skin Tone

People with darker skin tones are at higher risk of vitamin D deficiency since melanin reduces the skin’s ability to absorb UVB radiation from the sun.

Increased Infections

Vitamin D helps support the immune system, making it easier for your body to fight off infections. Being deficient in this vitamin can result in increased infections and illnesses.

High Blood Pressure

Studies have shown a correlation between low vitamin D levels and high blood pressure. People who are deficient in vitamin D may experience elevated blood pressure as a result.

Bone Loss

Vitamin D is essential for strong bones. People who are deficient in this vitamin may experience an increased risk of bone loss, which can result in osteoporosis and fractures.

Breastfeeding Infants

Breast milk naturally contains very little vitamin D. Breastfeeding infants who don’t receive supplemental vitamin D may be at risk of deficiency.

How to Get More Vitamin D

If you suspect you may be deficient in vitamin D, there are a few ways to increase your intake:.

Get More Sun

The easiest and most natural way to get vitamin D is through sun exposure. Spend time outside during peak sunlight hours (usually between 10 am and 3 pm) with uncovered arms and legs.

The amount of vitamin D you’ll get will depend on a few factors, such as where you live, the time of year, and your skin tone.

Eat Vitamin D-Rich Foods

If you don’t eat a lot of fatty fish or eggs, consider adding them to your diet to increase your vitamin D intake. You can also look for milk, cereal, and other foods that are fortified with vitamin D to boost your levels.

Take a Supplement

If you’re struggling to get enough vitamin D through sun exposure and diet alone, consider taking a supplement. Vitamin D supplements come in two forms: D2 (ergocalciferol) and D3 (cholecalciferol).

D3 is the form of vitamin D that’s synthesized in the body when exposed to sunlight, making it the preferred form for supplementation.

Conclusion

Vitamin D deficiency is more common than you might think, and many people don’t even know they’re deficient until it’s too late. Pay attention to the warning signs, and take steps to increase your vitamin D intake if necessary.

By taking care of your vitamin D levels, you can help support your overall health and wellbeing.