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Check nowWhat happens if you’re low in vitamin D?
During the winter months, when cold and flu infections are rife, it's arguably more important than ever to ensure you aren't low in vitamin D. Some common signs and symptoms that could suggest you may at risk of a deficiency, are as follows:
1. You are experiencing fatigue
2. Low immunity is apparent
3. Hormone dysregulation
4. Low mood
5. Muscle and joint aches and pains
Throughout this blog, I explore these symptoms in more detail, explain how they can relate to low vitamin D, and how you can work on protecting yourself from deficiencies going forward.
1. You could experience fatigue
Fatigue is a common health complaint for many. Whilst fatigue or a lack of energy can be caused by a number of factors, nutrient deficiencies are an important, initial consideration. Vitamin D, for one, is responsible for a number of bodily processed related to hormone regulation and metabolism.
Research has helped confirm this theory, as in controlled studies, the correction of blood vitamin D levels with the help of supplements helped improved fatigue scores in otherwise healthy women.1 Promising!
2. Low immunity
If you're prone to recurrent cold and flu infection, then it could be a sign that your vitamin D stores are lower than we'd like. Vitamin D is responsible for regulating a number of our immune cells, meaning that they can respond quickly and appropriately to any invading pathogens, such as the viruses that can give rise to cold and flu-type infections.2
Crucially, adequate vitamin D levels could also help to prevent and reduce the severity of upper respiratory tract infections once contracted in both adults and children.3
Interestingly, in addition to this, many of the potential benefits of vitamin D in the body are also thought to be related to its impressive anti-inflammatory properties. Not only does this have a part to play when it comes to processes involved with immune-regulation, but it may also be why optimal vitamin D levels are also thought to have a part to play in the aetiology of many other conditions, including digestive complaints such as Inflammatory Bowel Disease.4
Wow, it really does seem that vitamin D is the 'Jack of all trades' in the world of vitamins!
3. Your hormones could suffer
Vitamin D has a long list of roles and benefits for the body, hence why it's so crucial that we ensure we get enough! One other area of vital importance that vitamin D has a part to play in, is hormone regulation. Of course, we have a long list of hormones, but just some that vitamin D has a role in regulating includes our sex hormones, hormones involved in modulating our metabolism, and those involved in blood sugar regulation. Blood sugar regulation, for me, is of particular importance, with the number of cases of diabetes and pre-diabetes exponentially on the increase worldwide.
Crucially, research has found that those with vitamin D levels that are considered adequate (at least 25ng/ml) had a 43% reduced risk of developing type II diabetes, compared to those with sub-optimal vitamin D levels (less than 14ng/ml).5
Therefore, for me, it seems reasonable to assume that topping up your vitamin D could be a useful first step in helping to protect your blood sugar levels.
4. Your mood could be impacted
In recent years, a strong association between vitamin D, low mood, seasonal affective disorder (SAD) and depression has been established. This could have something to do with the role vitamin D has to play on certain neurotransmitters, including serotonin, which is responsible for helping to regulate our mood.
Whilst vitamin D may have an important part to play in regulating our mood, interestingly, some of the research has suggested that the benefit this particular nutrient can offer may be more profound for some people versus others - or example, those who have a confirmed vitamin D deficiency.
Luckily, this sits nicely with our usual advice in that extremely high doses of vitamin D aren't often necessary for everyone, especially if your dietary intake is already adequate. However, for most of us, it's recognised that vitamin D deficiency is a fairly common deficiency, especially during the winter months, and, therefore, a moderate-dose daily supplement is likely to be of benefit. Watch my self-care tip video, for more information on this.
Take Immune Support (Vitamin D, C & zinc) once a day to support your immune system
Kate Harris explains a supplement to help support your immune system, especially during the winter months, containing vitamin D, vitamin C and Zinc, all key nutrients that contribute to the normal function of the immune system.
A.Vogel Immune Support Tablets with Vitamin D, Vitamin C and Zinc, 30 tablets
5. Your bones won't be protected
It's well known that vitamin D deficiencies can also be linked to problems with the bones. For example, in extreme cases, the development of rickets can be seen in children. However, it's less commonly recognised that milder symptoms related to muscle and joint aches and pains could also be early warning signs of an underlying vitamin D deficiency.6
Therefore, whilst there are a number of other possible causes for persistent muscle and joint aches and pains, (especially if you don't routinely take a vitamin D supplement!), a vitamin D deficiency is definitely one possibility to consider.
Remember, although it isn't always routinely carried out, upon request, your doctor can check your vitamin D levels. So, if in any doubt, this could be the first port of call to help determine where exactly your levels are sitting.
How to ensure you’re getting enough vitamin D
Now that we've covered the threats posed by a vitamin D deficiency, I now round off with the best ways to ensure you're getting enough:
1. Adequate sunlight when it's available
The number one way to get adequate vitamin D is to practice sensible sunlight exposure. During the height of the warmer, summer months, most of us are able to acquire vitamin D at an impressive rate; that is if we expose sufficient skin (i.e. arms and legs) for at least 10 minutes during peak hours around midday.
Of course, the challenge comes if sufficient sunlight isn't available all year long, and then we may need to turn to some back-up tactics instead, as I go on to discuss.
2. Regular food sources
Whilst vitamin D isn't majorly attainable through food compared to some of the other essential vitamins and minerals, there are still some food sources that exist.
Regularly eating oily fish (including salmon, tuna or herring), eggs, mushrooms and some fortified foods, such as good-quality cereals, can help to ensure you consistently top up your levels through dietary means.
3. Top up with a supplement
As the two options mentioned above may not be considered 'fail-safe' options for acquiring enough vitamin D all-year-round, many of us are keen to have an additional backup option - and quite rightly so! This comes in the form of supplements.
Vitamin D supplements should be approached with some caution, as more isn't necessarily better when it comes to this fat-soluble vitamin. My advice is to stick with a moderate dose supplement, such as the 5ug found in our Immune Support, for peace of mind.
Article references
1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4158648/
2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3738984/
3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3756814/
4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4492676/
5. https://spectrum.diabetesjournals.org/content/24/2/113
6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3319727/
Product references
1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6098779/
2. https://www.sciencedirect.com/science/article/abs/pii/S0308814608010868
