How do you know if you're deficient in Vitamin D?
It's estimated more than half the UK adult population are deficient in Vitamin D which is why Public Health England recommend all adults supplement with Vitamin D. If you're deficient in Vitamin D the symptoms are often subtle so it can be difficult to know if they are caused by inadequate levels or something else. In our earlier blog we highlight why Vitamin D is so important and here we highlight the risks and potential signs of a deficiency in Vitamin D, and who's at risk.
Risks of Vitamin D deficiency
Infections
Studies show Vitamin D deficiency can weaken your immune system and lead to increased susceptibility to infection and increased autoimmunity, where your body's natural defences mistakenly attack normal, healthy cells. Read the science of staying infection-free by Immunologist Dr. Jenna Macciochi.
Weaker bones
A severe Vitamin D deficiency can also weaken bones. In children this can result in Rickets, a condition that affects bone development and can lead to bone deformities. Adults can experience a similar condition, known as Osteomalacia or 'soft bones'.
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These conditions cause muscular weakness, bone pain and fragile bones that are more prone to bone fractures.
Some studies also suggest a deficiency in Vitamin D can lead to reduced cognitive function in adults and higher risk of cardiovascular disease (CVD).
Learn more about why Vitamin D is so important.
Signs of Vitamin D deficiency
Frequent colds or infections
Vitamin D supports the immune system, and one of the most common symptoms of deficiency is an increased frequency of catching colds or flu. Learn more about the best plant-based foods to boost your immune system.
Bone and joint pain
Vitamin D is vital for helping maintain bone strength by supporting the absorption of Calcium. Bone and joint pain may indicate inadequate levels of Vitamin D in your blood.
Our plant-based Vitamin D3 (Cholecalciferol) is more absorbable, more effective and free of any animal ingredients or nasty additives.
Muscle pain
Low levels of Vitamin D can cause impaired muscle function and studies indicate that a Vitamin D deficiency may be a cause of muscle pain. There's also thought to be an association between Vitamin D deficiency and RLS (Restless Legs Syndrome).
Feeling fatigued
There is evidence showing a connection between low Vitamin D levels and self-reported fatigue, and that a lack of Vitamin D can have a negative impact on your energy levels.(3) You may enjoy our nutritionists' blog 'Foods and tips to boost your energy'.
Depression
A low mood may indicate a deficiency of Vitamin D. Evidence shows that people with depression tend to have lower blood levels of Vitamin D than those without depression.(4)
Read our blogs 5 foods to improve your mood and 'How your diet can improve your mental health'.
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Slow healing of wounds
A deficiency in Vitamin D may lead to wounds taking longer than normal to heal, for example after injury, infection or surgery.
Who's at-risk of Vitamin D deficiency?
Everyone during Autumn and Winter
When there is less sunlight, people who spend a lot of time indoors, who wear sunscreen when outdoors, and those who wear clothes that cover up most of their skin, are at risk of a deficiency in Vitamin D. In short, anyone with lower exposure to the sun is unlikely to get adequate Vitamin D from sunlight.
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People with dark skin
Darker skin reduces the body’s ability to make Vitamin D from sunlight, so people with dark skin need more sunlight than people with lighter skin to produce the same amount of Vitamin D.
Older adults
As we age, our skin is less efficient at making Vitamin D from sunlight, so adults aged over 60 years are more at risk of Vitamin D deficiency.
Being overweight or obese
Vitamin D is fat-soluble and can be absorbed into the fatty tissue beneath the skin, making it less available to the rest of the body.(4) If you're looking to lose weight, you may enjoy our nutritionists blog: Advice for healthy weight loss.
Bone & Muscle Support
A restricted diet
It is very difficult to get the recommended amount of Vitamin D from food alone as there are few dietary sources. Vegan or plant-based diets that don’t include food sources such as fish, eggs, or foods fortified with Vitamin D increase the risk of inadequate levels. Learn more about mistakes to avoid on a plant-based diet.
Does my diet give me Vitamin D?
In today's world it is more important than ever to ensure you have adequate levels of Vitamin D3. The good news is Vitamin D deficiency can be fixed by any combination of eating more Vitamin D rich foods, spending more time in sunlight, and taking a Vitamin D3 supplement.
The best place to understand the nutrients your diet is providing is our free, online Diet Profile, which shows you how your diet is supporting your body, the nutrients it provides and what it does. It's free and only takes a few minutes!
Want to find out more? Discover the best food sources of Vitamin D here.
Discover our range of vegan vitamins & supplements
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References
- Knutsen et al (2010) Available: https://pubmed.ncbi.nlm.nih.gov/20642395/
- Von Kanel et al (2014) Available: https://pubmed.ncbi.nlm.nih.gov/24730754/
- Alavi et al (2015) Available: https://pubmed.ncbi.nlm.nih.gov/26755458/
- SACN (2016) Vitamin D and Health. Available: https://assets.publishing.service.gov.uk/government/uploads/system/uploads/attachment_data/file/537616/SACN_Vitamin_D_and_Health_report.pdf
