Written By Alan

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Are you tired, run down, and irritable all the time? Do you have headaches, aches and pains throughout your body, and get sick easily? If so, Vitamin D may be able to help improve or even eliminate your symptoms altogether. 

 

In this article, I will talk about everything you need to know about Vitamin D, and address some of the more common misconceptions surrounding it. 

 

Of all the nutrients and conditions that exist, Vitamin D and Vitamin D deficiency are probably the two most misunderstood- primarily because of its name. Unlike all other vitamins which our bodies must obtain from food, Vitamin D is something our bodies can produce, making it much more like a hormone than a vitamin. It is essential for the absorption of calcium, and a lack of Vitamin D can have many effects and implications on the body. 

 

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Symptoms of Vitamin D Deficiency

 

Symptoms of Vitamin D can be widespread and encompass a spectrum of things. Here are the most common signs of a Vitamin D deficiency:

 

Fatigue and Always Feeling Tired

Lack of Energy

Low Immunity

Sleep Issues

Muscle Pain and Weakness

Headaches- Migraines, Tension, Cluster, and more

Dizziness

Bone Loss/Osteoporosis

Hair Loss

Depression/Seasonal Affective Disorder

Anxiety

Wounds Are Slow to Heal

Weight Gain

 

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Vitamin D and Calcium Absorption

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One of the most important roles of Vitamin D is that it helps with the absorption of Calcium. More specifically, Calcitriol (the active form of Vitamin D), increases the uptake of Calcium in our digestive system. Without adequate levels of Vitamin D, the amount of Calcium the body is able to absorb is severely limited. 

 

Calcium is a mineral that is vital to the body, and it is commonly known that calcium is critical for bone and teeth health. In addition, calcium is critical for a variety of other things, including the proper health and functioning of the heart, muscles, nerves, and blood clotting. 

 

As a result of this, Vitamin D deficiency can cause numerous issues as a result of the lack of Vitamin D itself, and the resulting Calcium deficiency as well. 

 

 

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Vitamin D Deficiency, Headaches, and Sleep Issues

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More and more studies are suggesting a link between headaches and Vitamin D deficiency. Vitamin D deficiency has been linked with migraines, tension headaches, cluster headaches, daily chronic headaches and more. Further studies need to be done to determine if there is a causal relationship between the two, but this is definitely worth looking into if you deal with any sort of headache. 

 

Vitamin D deficiency is also shown to negatively impact sleep- both in the amount of sleep and the quality of sleep. As a result of this, this can also negatively impact the body and worsen any symptoms- especially headaches. Sleep is when your body is actually recovering and healing, and any disruption can be very detrimental. 

 

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How Do You Get Vitamin D? 

 

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Vitamin D is acquired or produced in three primary ways:

 

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Sunlight

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The majority of Vitamin D is actually produced by our own bodies from sunlight. Sunlight hitting your skin converts cholesterol into Cholecalciferol (Vitamin D3), which is an inactive form of Vitamin D. It is then converted by your liver to Calcifediol, which is then converted by your kidneys to Calcitriol. This is the active form of Vitamin D the body can use. 

 

Not all sunlight is equal however, and direct sunlight with a higher UV index is required for proper Vitamin D production. As a result, sunlight during midday between the hours of 10am - 2pm is typically the best time of day for Vitamin D production. During this time, the sun is at its highest point, and is the most intense. 

 

A helpful trick is to use your shadow as a guide. If your shadow is shorter than you, then the sunlight should be sufficient for Vitamin D production. If your shadow is taller than you however, then there's a good chance you are not getting the adequate type of sunlight. 

 

 

Food

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Vitamin D can also be obtained through food, though in very limited amounts. They are primarily found in oily fish (such as salmon, sardines, herring, mackerel, swordfish, rainbow trout, and canned tuna), egg yolks, red meat, and liver. 

 

Vitamin D is also usually added to certain fortified foods such as milk, cereals, oatmeal, orange juice, and tofu. Not all of the mentioned foods are fortified with Vitamin D however, so make sure to check the nutritional label. 

 

Given the small number of foods with Vitamin D, it's very difficult to get enough from food alone. 

 

 

Supplements

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If you don't get enough sunlight to produce enough Vitamin D, supplementation would be the most effective way to get your levels up. When taking Vitamin D supplements, it's important to make sure to take D3, as that is the form that your body is able to utilize. D2 is not easily usable by the body. 

 

The amount needed varies based on your lifestyle and individual factors, so make sure to consult your doctor or a medical professional for the best amount to take. If you are severely deficient, your doctor may prescribe higher doses of Vitamin D for you to take. 

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Too much Vitamin D can have harmful effects, so make sure to consult a professional before starting supplementation. 

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If you're looking for a good Vitamin D3 supplement, Now Foods is one of my favorites. You can see it here on Amazon. 

 

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How Do You Check For Vitamin D Deficiency?

 

Fortunately, getting your Vitamin D levels checked is something your doctor can easily do for you with a routine blood test. Many of the recommended doses for typical supplementation may not be enough to get your levels to where they need to be, but be aware that too much Vitamin D can be harmful as well. Speak to your doctor about supplementation, as they can run routine tests to see if you're on the right track. 

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Causes of Vitamin D Deficiency

 

The primary cause of Vitamin D deficiency in modern societies is the change in lifestyles. As technology has improved over the years, more and more people are spending time indoors. Rather than spending time outdoors farming and hunting like humanity has for most of its existence, many people now work indoors in offices, hospitals, schools, and buildings- away from the sun. 

 

People with certain liver and kidney issues may also be deficient in Vitamin D as they convert Vitamin D into the form that the body can use. 

 

There have been suggestions that the use of sunscreen can also cause a Vitamin D deficiency, but studies are showing that this might actually not be the case. 

 

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Skin Tone and Vitamin D Absorption

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One thing to note is that your skin tone may have an impact on how much sunlight you need to produce adequate levels of Vitamin D. Studies are showing that Melanin prevents the skin from absorbing as much of the UV rays from the sun, which is crucial for Vitamin D production. As a result, people with darker skin will generally need more exposure to the sun than people with lighter skin to produce the same amount of Vitamin D. 

 

This makes sense from an evolutionary standpoint, as too much Vitamin D can also be harmful as well. Since people with darker skin tones have historically lived closer to the equator where the sun is more intense, it is the body's way of preventing excess Vitamin D production. Now that modern society has generally moved indoors away from the sun however, this can be a compounding factor in Vitamin D deficiency, so it's important to be mindful of. 

 

 

 

Too Much Vitamin D

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As with anything, too much Vitamin D can be extremely detrimental to the body as well. 

 

Some of the most serious complications from Vitamin D toxicity is hypercalcemia, which is an excess of calcium levels, kidney damage, and the formation of calcium stones. Other signs and symptoms include nausea, vomiting, headaches, weakness, fatigue, muscle pain, high blood pressure, excessive thirst, and frequent urination. 

 

Interestingly enough, some of the symptoms of Vitamin D toxicity are the same as the symptoms of Vitamin D Deficiency, so make sure to get your levels tested on a regular basis to avoid any serious complications.