6 Symptoms That Point to A Vitamin D Deficiency As You Age

Blogs08 Aug 2024

Vitamin D is an important nutrient that is necessary for a lot of functions in the body. Yes, it’s the same one you get from the sun! Vitamin D is a fat-soluble vitamin that is naturally present in some foods but is mainly produced by our bodies when the sun’s UVB rays react with our skin. A third way to get vitamin D is through additional supplements. Sounds simple, right? Yet many adults in India face a Vitamin D deficiency. This is why it’s important to know why Vitamin D is important, how much vitamin D you need and the symptoms of a vitamin D deficiency. Let’s cover all of this and more in this article!

The Vital Role of Vitamin D in the Body

Before we get into the specifics of a Vitamin D deficiency, let’s first understand how Vitamin D helps the body. Vitamin D is a nutrient that promotes calcium absorption in the gut and can help in bone maintenance and bone remodelling. It also prevents involuntary muscle contractions which can lead to muscle cramps and spasms. Without Vitamin D, our bones could become brittle, thin and out of shape. Having sufficient Vitamin D levels can prevent osteomalacia and osteoporosis in adults.

How Much Vitamin D Do You Need?

According to the Indian Council of Medical Research, adult men and women require 600 IU/day.

You can get your required amount of vitamin D by going for a 5–30-minute walk without sunscreen. Wearing sunscreen during this time can affect the Vitamin D production in your body, so for a few minutes in a day, prioritise going on sunny walks without sunblock. Additionally, the amount of vitamin D you can get from the sun also depends on seasons, location, pollution, melanin content etc.

As for foods with Vitamin D, you can look to add more fatty fish, cheese, egg yolks, cereals, juices and plant-based milk. Lastly, you can ask your physician if you require a Vitamin D supplement.

6 Symptoms That Point to A Vitamin D Deficiency As You Age

A Vitamin D deficiency occurs when one takes lower levels of sunlight or simply because the ability to absorb Vitamin D from the digestive tract reduces.

As adults, it’s difficult to figure out if you have a vitamin D deficiency, however, there are some common symptoms you must watch out for. Here are the top symptoms of a Vitamin D deficiency:

1. Fatigue and Tiredness

It’s possible that if you feel tired often, you could have a Vitamin D deficiency. However, this is not the only symptom you should consider, as there are many reasons why one can feel fatigued for prolonged periods.

2. Bone Loss & Pain

Since Vitamin D is an important factor in Calcium absorption and bone growth and development, it’s possible that facing bone loss and back pain may be due to a vitamin D deficiency.

3. Muscle Pain

As mentioned earlier, Vitamin D helps in preventing involuntary muscle contractions, spasms and more. A deficiency in Vitamin D may lead to hypersensitivity and muscle pain.

4. Depression

Some studies have found a connection between low levels of Vitamin D and depression. However, further research must be done to establish this connection.

5. Impaired Wound Healing

Studies have found that those with higher vitamin D levels can naturally heal their wounds more quickly. And the converse is true as well. Patients with lower vitamin D levels are found to take longer to heal from wounds, especially burns.

6. Hair Loss

Vitamin D is also involved in the intricate pathways of hair growth and some studies have found a link between low levels of vitamin D and hair loss. However, further research is required to solidify this link.

If you face a few of these symptoms for an extended period, you should check with your physician if a blood test is required to check for a Vitamin D deficiency.

Conclusion

Vitamin D is an essential nutrient that we can get from the sun, certain foods and dietary supplements. We need Vitamin D mainly for calcium absorption and the effective growth and development of our bones. Vitamin D levels have also been linked to several other benefits in the body and a deficiency in this nutrient may cause symptoms like bone loss, back pain, fatigue, tiredness, muscle pain etc. That’s why it’s important to prioritise Vitamin D by getting 5-30 minutes of sunlight daily and eating vitamin-D-rich foods!

For more such informational content on nutrition, health and ageing, be sure to explore Right Shift. If you’re in your midlife and trying to navigate how to age healthily and gracefully, we’re here to help. Our articles can help you gain more knowledge on topics related to health in midlife. You can also try our free health score calculator to understand what your current health is like. Then you can make changes by choosing our free meal plan maker and start on meals that are tailormade for your preferences and perfect for your health goals too. Try these now and make the right shift today!