As the days grow shorter and many of us retreat indoors, it’s becoming increasingly challenging to maintain adequate levels of vitamin D. In fact, nearly 40% of Americans are deficient in this crucial nutrient, and the consequences could be more serious than you realize.
Stephanie Schiff, a registered dietitian nutritionist at Northwell Huntington Hospital, warns that even avid sunbathers are unlikely to get enough vitamin D from sunlight alone, per the New York Post.
“If you’re going out for any period of time during the day, even if you’re taking all your clothes off, you’re probably not getting enough vitamin D from the sun,” Schiff explains.
For most people, a vitamin D deficiency can go unnoticed for an extended period, as symptoms often don’t appear until levels are significantly low. However, there are several telltale signs to watch for.
One of the most prominent symptoms is persistent bone and joint pain.
Vitamin D is vital in helping the body absorb calcium and phosphorus, both essential for strong bones. Without sufficient levels of this nutrient, individuals can develop osteomalacia, a condition that softens the bones, making them prone to fractures. If you find yourself experiencing frequent breaks or unexplained bone pain, it may be a signal to check your vitamin D levels.
Muscle weakness, pain, and spasms are other common indicators of vitamin D deficiency.
Schiff notes that these symptoms can resemble growing pains and may even include hypocalcemic tetany, a condition characterized by involuntary muscle twitching. While muscle spasms can result from various factors, such as dehydration, a persistent issue could point to insufficient vitamin D levels.
Dental health can also provide clues about vitamin D deficiency.
All bones, including those in the mouth, are affected when the body struggles to absorb calcium. An increase in cavities, gum disease, or other dental issues might indicate a need for more vitamin D. These problems are especially concerning for individuals who previously had strong dental health.
Although hair loss is often attributed to stress or genetics, it can also be linked to low vitamin D levels.
This is particularly true when hair thinning is accompanied by other deficiency symptoms. The nutrient’s role in maintaining healthy hair follicles underscores its importance in overall health.
Given the difficulty of obtaining sufficient vitamin D through sunlight during winter, supplementation may be necessary. Schiff advises consulting a healthcare professional for a blood test to confirm levels before starting supplements. Incorporating vitamin D-rich foods like fatty fish, fortified dairy products, and egg yolks can also help boost levels naturally.