Missing out on vitamin D can be detrimental to health
Often called the sunshine vitamin, vitamin D is supposed to be synthesized in the body when skin is exposed to UV light, or the sun. The vitamin is responsible for maintaining bone health by way of calcium and phosphate, reducing inflammation, and regulating the immune system. But did you know that vitamin D isn’t just a vitamin, it’s a hormone? A hormone is ” a chemical substance that acts like a messenger molecule in the body”. Many genes are regulated by vitamin D, essential for biological processes that impact every system in the body. Numerous general symptoms that you may have connected to other medical conditions can be brought on by vitamin D deficiency or insufficiency.
25-hydroxy-vitamin D (25OHD) is the main predictor of vitamin D levels when measured. Data gathered from the National Health and Nutrition Examination Survey in 2006 revealed that the prevalence of deficiencies in the U.S. was nearly 42%. But this is considered a low estimate according to many in the functional medicine community who estimate that the number is closer to 80%. This is partly due to debated reference ranges.
Serum concentration lab values determine how insufficiency and deficiency are measured and defined, and this definition varies between clinical opinions. The level that some researchers use is 20 nanograms per milliliter (ng/mL) or 50 nanomoles per liter (nmol/L); ng/mL is more frequently used in the United States, while nmol/L is the standard in Europe.
In contrast, other researchers and clinicians, such as the GrassrootsHealth Nutrient Research Institute and the Institute for Functional Medicine, advise vitamin D serum concentration levels should rather be in the range of 40 ng/mL to 100 ng/mL. At this desired range, there are a lot more people who are considered vitamin D deficient.
11 signs of potential vitamin D deficiency
Maintaining healthy levels of vitamin D is crucial to lowering your risk of contracting viral and bacterial illnesses during cold and flu season. The best way to check your vitamin D levels is with a blood test, but there are some symptoms that could point to low levels.
1. Fatigue
Of course fatigue can be a sign of numerous other medical concerns, such as sleep deprivation or other vital nutrient deficiencies. But excessive lack of energy can be a clinically common sign of low vitamin D. Hundreds of studies over time have shown connections between fatigue and vitamin D deficiencies, such as one study where 77% of nearly 200 fatigued adults with stable medical conditions were found to be vitamin D deficient, with energy levels significantly improving with supplementation and levels becoming normalized.
2. Hair loss
Hair growth cycles are also regulated by vitamin D, specifically in the anagen phase of growth. One study in the Dermatology Online Journal found that, “the vitamin D receptor plays an important role in hair cycling”. It is also one of the theories why hair loss occurs after a significant upper respiratory infection (URI), as vitamin D levels can be used and depleted to fight such an infection.
3. Poor Immune Function
Clinically, there are patterns seen in those who get sick often and low vitamin D lab values for a reason. Numerous studies have demonstrated that vitamin D deficiency can increase the risk and severity of infection, particularly in URIs. Several studies have also shown that vitamin D deficiency raises the potential risk for serious illness and mortality, particularly in those who are critically ill.
4. Low mood
The health of your brain depends on vitamin D as well. Research has drawn connections between depression, low vitamin D status and higher levels of calcium in the brain. Other studies have further shown links between vitamin D deficiency to anxiety, depression and fibromyalgia, as well as low vitamin D levels associated with symptoms of depression.
5. Painful Muscles
Muscle pain affects nearly half of all adults. Some studies have suggested that nerves contain vitamin D receptors that affect the perception of pain.
6. Weak or painful bones
Calcium levels are regulated by vitamin D, and both in correct levels are ratios are needed to maintain bone health. A condition known as osteomalacia (the precursor to osteoporosis) is brought on by a vitamin D deficiency and can cause bones to soften.
7. Decreased athletic performance and increased falls
Both athletes and non-athletes can suffer from common vitamin D deficiencies. For muscles to grow, become strong, and function well, vitamin D is essential. The performance of muscles is directly impacted by vitamin D. One study found that higher serum levels of vitamin D are linked to a lower injury rate and better athletic performance. A portion of the population benefited from vitamin D when it came to sports performance, injury avoidance, and muscle strength. It has also been shown that the risk of falls is decreased and muscle function is enhanced in older adults taking vitamin D supplements.
8. Sleep issues
While there is no direct mechanism connecting vitamin D and poor sleep, studies have shown that those with low vitamin D levels have worse sleep quality and a higher risk of sleep disorders.
9. Heart issues.
Clinical research has shown that vitamin D3 lowers blood pressure and improves circulation. One study showed that vitamin D3 has a sizable impact on the endothelial cells that line the cardiovascular system. They discovered that it also supported the balance of nitric oxide levels which enhance endothelial performance.
10. Poor wound healing
Chronic wounds pose a significant public health problem, and could be benefited by improvement of vitamin D levels in affected individuals. It has been shown that cathelicidin, an anti-microbial peptide that fights wound infections, is produced as a result of vitamin D, which also helps wounds heal. “When the skin is injured, a higher amount of vitamin D intake will enhance healing and better outcomes.”
11. Dizziness
Animal studies have provided evidence that vitamin D is important for the growth of the inner ear, which affects balance and coordination. Vertigo-causing vestibular neuritis patients had lower serum vitamin D levels than those without the condition, according to analysis.
How to best supplement vitamin D
Before making changes to your medications or supplements, it’s important to discuss with your physician managing your care. The best way to supplement is to first know your numbers. Your provider should already be running a vitamin D test as part of your annual screening. If not, you should find a functional medicine provider who cares about your health and prevention of avoidable health concerns.
Once you know your vitamin D level, you can then supplement accordingly. For maintenance of vitamin D levels, a supplement with about 2,000-2,500 IU vitamin D can help you achieve this, but for building your vitamin D levels, you may need higher dosages like 5,000-10,000 IU vitamin D for a certain period of time that will be best determined by your managing functional medicine physician.
It’s also important to remember that vitamin D supplements can be better absorbed and utilized in the body if there are available co-factors such as magnesium and vitamin K2. Magnesium and K2 vary in quality, type and form, so your physician can best help you choose what is right for you. Lastly, pairing a vitamin D supplement with a good source of fat, such as with a meal cooked in a healthy oil, can improve the supplement’s absorption in your digestive tract.
For those who are very deficient in vitamin D, an experienced functional medicine doctor can provide high-dose vitamin D as an intramuscular injection for an immediate boost to levels.
Looking for natural options for whole-body wellness? Our licensed functional medicine doctor provides preservative-free IV therapy and vitamin injections as well as other wellness treatments.
