vitamin d deficiency: do you know the signs?

vitamin d is a vital nutrient that the body gets either from our diet or exposure to the sun.

by dave yasvinski

published oct 14, 2022

last updated feb 20, 2023

3 minute read

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3 minute read

join the conversation

how do i know if i have a vitamin d deficiency?

exposure to sunlight will help but try not to spend too long outside without protecting your skin from harmful uv rays. getty

a vitamin d deficiency occurs when the body does not take in enough of the vital nutrient, either from diet or exposure to sunlight. this deficiency, which is most common among people over the age of 65, can lead to serious issues, including osteoporosis, loss of bone density and broken bones. vitamin d plays a key role in human health, according to health canada, by helping the body regulate calcium, a mineral it uses to build and sustain strong bones and teeth. it also plays a critical role in the proper functioning of the immune system, the nervous system and the musculoskeletal system.

according to the cleveland clinic, the body struggles to use calcium and phosphorous to build bones and keep tissues healthy when vitamin d is in short supply. if the body’s intestines lose the ability to absorb these two minerals, symptoms — including muscle weakness, cramps and depression — can ensue. if the body begins to pull calcium from bones to compensate, more problems may occur.

a vitamin d deficiency can also be caused by certain medical conditions, including cystic fibrosis, crohn’s disease, celiac disease, kidney disease, liver disease and obesity. some medications can contribute to lower levels of the nutrient, including laxatives, steroids, cholesterol-lowering drugs, seizure-control drugs and some weight-loss drugs.

for most adults, a vitamin d deficiency is not a huge concern because even if they do not take in enough through their diet, exposure to the sun generally ensures they are still meeting their nutritional needs. for older individuals and people with darker skin, however, supplements may be necessary to ensure they have the proper amount of vitamin d at their disposal.

symptoms of a vitamin d deficiency

a vitamin d deficiency can be difficult to detect because it can take months or years for the first signs of an issue to appear. in the rare instances it occurs in small children, a severe vitamin d deficiency can lead to rickets, a condition that causes incorrect growth patterns, bone pain, muscle weakness and deformities in joints. according to healthline, when a deficiency occurs in adults, symptoms can include:

frequent illness or infections
fatigue
bone and back pain
impaired wound healing
depression
bone or hair loss
muscle pain
weight gain
anxiety
mood changes, including depression

diagnosing a vitamin d deficiency

there are two simple blood tests that can determine if a patient’s vitamin d levels are low, with the most common being the 25-hydroxyvitamin d. there are also home tests available but patients will likely find their results easier to understand if the procedure is performed and explained by a healthcare professional.

treating a vitamin d deficiency

although proper diet and exposure to sunlight will help restore vitamin d levels, healthcare providers typically recommend supplements to expedite the process. most supplements are available over the counter but you should check with your doctor to ensure you get the dosage right.

preventing a vitamin d deficiency

the best way to guarantee you are getting enough vitamin d is to adhere to a diet that is rich in the nutrient by including foods such as fatty fish (tuna, mackerel and sardines), rainbow trout, beef liver, mushrooms, egg yolks and cod liver oil. exposure to sunlight will help but try not to spend too long outside without protecting your skin from harmful uv rays. according to the skin cancer foundation, studies have shown that the everyday use of sunscreen does not block vitamin d or result in a deficiency.

prevalence of vitamin d deficiencies

a recent study found “disturbing evidence” of widespread vitamin d deficiency in many populations located at higher latitudes. the research estimates that between 70 and 97 per cent of canadians demonstrate a vitamin d deficiency, with many experiencing profoundly deficient levels of the nutrient. the study points out that replenishing levels of vitamin d3 with a dose of 2,000 iu/day “would achieve normalized levels in 93 per cent of patients.”

support for a vitamin d deficiency

to find more information on the importance of vitamin d, including tips and meal ideas that will increase your intake of the nutrient, visit unlockfood.ca, a site created by dieticians of canada.

dave yasvinski is a writer with  healthing.ca

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dave yasvinski

vitamin d deficiency: do you know the signs?

vitamin d is a vital nutrient that the body gets either from our diet or exposure to the sun.

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