Amidst the winter season, you're likely encountering discussions about the essential vitamins and supplements needed to bolster your immune system and maintain overall well-being. This encompasses a range of nutrients, from zinc and vitamin C to the vital "sunshine" vitamin, vitamin D. Adequate vitamin D intake is associated with supporting a robust immune system, sustaining energy levels, and promoting cognitive health, among numerous other health advantages. However, because sunlight serves as a primary source of vitamin D and there are limited natural dietary sources, wintertime often sees an increased risk of deficiency. This concern extends to a significant portion of the American population.
Our bodies acquire vitamin D by absorbing UV rays from sunlight through the skin, and a handful of foods like fatty fish, beef liver, and egg yolk contain this nutrient naturally. Additionally, fortified foods and beverages such as cereal, milk, orange juice, and yogurt offer supplemental sources of vitamin D. Nevertheless, obtaining sufficient vitamin D through diet alone can prove challenging, particularly for those adhering to vegan or vegetarian diets. With reduced sunlight exposure during the winter, the risk of falling short in this critical nutrient becomes even more pronounced.
How can we discern if our vitamin D levels are insufficient? To uncover typical signs of a potential vitamin D deficiency, which might warrant a blood test, we consulted with registered dietitians Amy Goodson, MS, RD, CSSD, LD, and Lauren Manaker, MS, RDN. Continue reading to gain further insights.
1) You get sick often.
Both of our dietitians emphasize the crucial role of Vitamin D in bolstering our immune system. "It equips our bodies to effectively combat viruses and bacteria," notes Manaker. As a result of its vital contribution to immune health, a prevalent indicator of deficiency is an increased susceptibility to illness.
"Insufficient levels of vitamin D can weaken the immune response, rendering individuals more prone to infections and diseases," cautions Goodson. Manaker further advises, "If you constantly find yourself grappling with recurring bouts of illness, it could be attributed to inadequate levels of this essential nutrient in your body."
2) You experience mood changes or depression.
Have you ever received a recommendation to consider a vitamin D supplement during the winter season? Since a significant portion of our vitamin D intake relies on sunlight, we are more susceptible to deficiency during the winter months when sunlight is less intense and shorter in duration. This deficiency not only affects our immune health but can also influence our emotional well-being.
How does vitamin D relate to our mood? Manaker underscores that "Vitamin D plays a pivotal role in mood regulation," while Goodson highlights that "There is evidence suggesting a connection between low vitamin D levels and mood disorders, including depression." Numerous studies have consistently demonstrated that insufficient vitamin D levels are associated with increased symptoms of anxiety and depression.
Manaker adds, "A less recognized sign of Vitamin D deficiency is changes in mood, particularly feelings of depression or persistent sadness." If you're encountering some of these symptoms, vitamin D supplementation may be beneficial.
Nevertheless, there can be multiple factors contributing to mood swings or symptoms of depression that extend beyond a vitamin D deficiency. If you are experiencing these emotions, it is crucial to seek guidance from a healthcare professional.
3) You feel fatigued.
Another indication that you may be lacking in vitamin D could be a persistent feeling of fatigue and weariness. This is because, as Goodson explains, "Vitamin D plays a role in the body's energy production."
It's important to distinguish this fatigue from the tiredness associated with a busy schedule or inadequate sleep quality. Manaker points out that if you are deficient in vitamin D, "You might consistently feel drained and struggle to get through the day despite having adequate rest."
Research corroborates this impact. A study featured in the North American Journal of Medical Sciences found that among patients with "stable chronic medical conditions" who were experiencing fatigue, vitamin D therapy helped alleviate their fatigue levels.
4) You experience muscle pain.
This is a symptom that many individuals might not immediately consider, but if you're experiencing muscle pain unrelated to your exercise routine or experiencing persistent weakness, it could be linked to a deficiency in vitamin D.
"Vitamin D is crucial for proper muscle function, and insufficient levels can result in muscle discomfort and weakness," notes Goodson. "This can impact both skeletal muscles and the smooth muscles of the body."
Research supports the importance of vitamin D for muscle strength and postural stability, and it has even been associated with a reduced risk of falls related to muscle weakness in elderly populations. So, if you're noticing any abnormalities in your muscle strength or regularly experiencing muscle discomfort, it might be advisable to have your vitamin D levels checked.
5) Your bone health is being affected.
"Vitamin D plays a critical role in calcium absorption, a vital component for maintaining strong and healthy bones," explains Goodson. Given its pivotal role, a deficiency in vitamin D can have adverse effects on bone health, as highlighted by our dietitians in several ways.
"A deficiency can lead to a reduction in bone density," points out Manaker, "increasing the risk of fractures and injuries." Additionally, a lack of vitamin D may contribute to persistent pain. Goodson further notes, "Vitamin D deficiency can also manifest as bone and back pain, and in severe instances, it may even contribute to conditions such as osteoporosis."