7 Signs You Might Need More Vitamin D: Expert Insights

Vitamin D, often referred to as the "sunshine vitamin," plays a crucial role in maintaining overall health. Despite its importance, a significant portion of the population experiences deficiency, with 57% having suboptimal levels. The National Health Service (NHS) recommends vitamin D supplementation for adults during autumn and winter, and for all children under four years old year-round.

Here are seven potential signs of vitamin D deficiency:

• Persistent fatigue
  Nichola Ludlam-Raine, a specialist dietitian, notes that vitamin D deficiency is associated with chronic fatigue. A 2015 study of female nurses found a connection between low vitamin D levels and self-reported fatigue. However, Ashley Grossman, an emeritus professor of endocrinology at Oxford University, cautions that tiredness can have multiple causes and should only be linked to vitamin D deficiency if blood levels are below 50nmol/L.

• Increased susceptibility to colds
  Research suggests that adequate vitamin D levels may help reduce the risk of respiratory infections, including influenza and COVID-19. A 2019 review found that vitamin D supplementation could lower the risk of respiratory tract infections. Prof. Grossman recommends a daily intake of 800-1000 IU for most people.

• Bone discomfort
  Vitamin D is essential for calcium absorption and bone metabolism. Severe deficiency can lead to osteomalacia, causing chronic bone pain and muscle weakness. However, it's important to note that osteoporosis, another bone condition, is often asymptomatic until a fracture occurs.

• Muscle fatigue and soreness
  Vitamin D supports muscle function, and a deficiency may contribute to weakness and soreness. The vitamin D receptor is present in pain-sensing nerve cells, potentially influencing pain signaling pathways. A 2014 study found that 71% of people with chronic pain had vitamin D deficiency.

• Delayed wound healing
  Vitamin D plays a role in controlling inflammation and supporting skin repair. A 2014 study revealed that individuals with severe vitamin D deficiency were more likely to have higher levels of inflammatory markers, which can impair healing.

• Hair loss
  Some studies have suggested a connection between vitamin D deficiency and hair loss, particularly in conditions like alopecia areata. One study found that applying a synthetic form of vitamin D topically led to significant hair regrowth in people with alopecia areata.

• Weight fluctuations
  While weight gain is more likely due to caloric imbalance, some evidence suggests that vitamin D supplementation may slightly slow the progression to diabetes in pre-diabetic individuals.

To increase vitamin D intake, consider the following sources:

• Sun exposure (in moderation)
• UV-exposed mushrooms
• Fortified plant-based and dairy milks
• Fortified cereals
• Egg yolks
• Oily fish (salmon, mackerel, sardines)
• Red meat and liver

It's important to note that vitamin D was discovered in 1922 and is fat-soluble, meaning it's stored in the body's fatty tissue. The recommended daily intake varies by age and country, and excessive intake can lead to toxicity, though this is rare.

"There is no harm in taking reasonable supplements, and I generally recommend 1000-2000 IU units a day if the level is less than 50nmol/L in most patients."

If you're concerned about your vitamin D levels, consult your healthcare provider for personalized advice and potential blood testing. Remember that vitamin D plays various roles in the body, including mood regulation and potential reduction of depression risk, making it an essential nutrient for overall well-being.