Discover the main signs that indicate your body lacks vitamin D

This is the time of year when the sky is constantly cloudy and the atmosphere is full of fog. The result? Limited time in the sun and an increased risk of vitamin D deficiency.

It is known that sun exposure is the easiest way for our body to produce vitamin D, specifically, through UVB radiation, which activates the synthesis of this hormone in the skin.

It is believed that 15 to 30 minutes in the sun each day is enough to meet the needs of the average person.

However, if you can't get enough sun exposure, whether it's winter or because you avoid the sun due to skin risks, there are other ways to keep your vitamin D levels within normal limits, through diet or supplements.

Most people need 600-800 IU of vitamin D per day, but there are cases that require higher doses: people who rarely go out in the sun, the elderly, people with dark skin, and those suffering from diseases such as liver dysfunction or absorption problems.

Why is vitamin D important?

Vitamin D plays a key role in many metabolic processes. It is essential for bone health, as it contributes to the absorption of calcium and phosphorus. At the same time, it helps the heart, thyroid and immune system function properly, while reducing inflammation and helping to control infections.

What happens when you have a vitamin D deficiency?

If measures are not taken, severe deficiency (hypovitaminosis D) can lead to diseases related to bone metabolism, such as rickets, osteoporosis, or osteomalacia.

The jaw bones also weaken, making the teeth more vulnerable to gingivitis and periodontitis.

Vitamin D deficiency has also been linked to hypertension, diabetes, fibromyalgia, and neurological conditions such as multiple sclerosis.

What are the signs of vitamin D deficiency?

Below you will find the most common symptoms that may indicate vitamin D deficiency. However, only a blood test can confirm the diagnosis:

fatigue

If you feel constantly exhausted for no apparent reason, low vitamin D levels may be to blame. Although the opposite may rarely be true, supplements should only be taken under the supervision of a doctor.

Bone and muscle pain

There is a correlation between muscle or joint pain and low vitamin D levels, mainly because proper calcium absorption is hindered.

Hair loss

Vitamin D deficiency can affect the life cycle of the hair follicle, causing thinning or even alopecia (total loss of hair and its growth on the body).

Frequent infections or colds

If you get sick often, your immune system probably needs a boost, and vitamin D is essential for its proper functioning.

Low mood, depression or anxiety.

Although the link to depression is not absolute, vitamin D deficiency can worsen symptoms such as mental fatigue, mental exhaustion, and seasonal affective disorder (SAD).

Foods and supplements that help

The sun helps the body synthesize vitamin D3 (cholecalciferol), while the diet provides vitamin D2 (ergocalciferol). The best sources are:

cod liver oil and other fish oils

fatty fish (salmon, tuna, swordfish, trout, mackerel, herring, eel)

egg yolk

whole milk and butter

porcini mushroom

In more severe cases, your doctor may recommend supplements in the form of pills or drops. But be careful, an overdose of vitamin D can have serious side effects, especially on the heart and kidneys.