Vitamin D is a nutrient that your body makes after your skin is exposed to the sunshine. The sun’s ultraviolet B rays hit cholesterol in your skin cells which triggers the production of Vitamin D in the body. It’s then activated through your liver and kidneys and has some powerful anti-inflammatory effects. Vitamin D helps to protect you against viruses, absorb minerals into your bone and keeps your blood pressure normal.
It also helps to keep you to stay feeling cheerful and happy, by supporting healthy brain chemistry. Unfortunately it’s estimated that over 75% of the worldwide population are now deficient in Vitamin D and shows the Signs Of Vitamin D3 Deficiency due to not getting enough sun, poor lifestyle habits and eating too many junk foods which depletes it. In this article I’m going to highlight the top 12 signs that you may be deficient in Vitamin D. I will also share with you some simple ways to boost your Vitamin D levels by making healthier lifestyle choices. Common Signs Of Vitamin D3 Deficiency are
12 Signs of Vitamin d3 Deficiency
1. Lower Back Ache
One of the first Signs Of Vitamin D3 Deficiency deficiency is pain in the lower part of your back, which can sometimes spread into the pelvis, hip joints and upper thighs. This pain is usually more noticeable during the night, and when standing from a seated position. Vitamin D is a powerful anti-inflammatory, which is supposed to prevent pain related to the lumbar spine.
2. Bone Pain
Vitamin D helps your bone to absorb minerals like calcium, iron, zinc, magnesium and phosphate to keep them strong and healthy. If you don’t have enough of this nutrient, it can lead to bone pain. Press into your shin bone or your breast bone to see if it’s tender or painful. If so, this is a good sign you need more Vitamin D.
3. Bowed Legs
Next in Signs Of Vitamin D3 Deficiency is If children grow up with a Vitamin D deficiency, it can cause their bones to bend particularly in the legs. This is called rickets and causes the legs to bow outward. The lack of Vitamin D prevented the bones from absorbing enough calcium and phosphorus.
4. Depression
Vitamin D plays an essential role in brain health, because it helps it to release neurotransmitters and hormones. People often suffer with low mood and depression when they are deficient in Vitamin D. If you feel depressed and down more during the winter, it’s because you can’t get enough sunshine on your skin during this time of year.
5. Balance Issues
Next on Signs Of Vitamin D3 Deficiency is Vitamin D is also responsible for keeping your muscles strong and healthy. People who are deficient will sometimes have problems with balance when they are walking. They may waddle back and forth, or rock as they are walking. The lack of Vitamin D makes the muscles weaker and affects their gait.
6. Frequent Infections
If you find yourself getting sick and catching a cold more than once or twice a year, then it’s likely you are low in Vitamin D. Vitamin D is actually the key nutrient that supports your immune system in killing off viruses and infections. Getting more of this from a supplement can help protect the lungs and respiratory system in particular from cold and flu.
7. Autoimmune Disease
Next in Signs Of Vitamin D3 Deficiency are Autoimmune diseases are conditions where your own immune system starts mistakenly attacking your body. Vitamin D is supposed to modulate the immune system and keep it working properly. So if you suffer with a like rheumatoid arthritis, lupus or multiple sclerosis then you may need more Vitamin D to bring your immune chemistry into balance.
8. Chronic Fatigue
If you feel tired often, it can be caused by a range of different nutrient deficiencies, stress or poor eating habits. With a Vitamin D deficiency however, you will feel that sleep isn’t recharging you, and may wake up with puffy bags under the eyes. Vitamin D helps to paralyse your muscles during delta wave sleep, to restore you and make you feel energetic the following day.
9. High Blood Pressure
Although high blood pressure can be caused by various issues, it can also be caused by a Vitamin D deficiency. Vitamin D helps to relax your blood vessels so that your blood can flow freely, and reduce the risk of heart disease. That will greatly reduce the Signs Of Vitamin D3 Deficiency
10. Anxiety
Although Vitamin D deficiency doesn’t cause anxiety, people who have anxiety tend to have lower levels of Vitamin D. Stress and anxiety raises a hormone called cortisol which can block your absorption of Vitamin D. If you have anxiety, we highly recommend B Vitamins to help calm down your nervous system. it is very commom Signs Of Vitamin D3 Deficiency
11. Gallbladder Removed
Next in Signs Of Vitamin D3 Deficiency is If you have had your gallbladder removed, your body will not be able to make enough concentrated bile, a fluid which helps you absorb Vitamin D and other nutrients. If this is the case, we highly recommend taking a digestive enzyme supplement daily, to help you absorb fat soluble nutrients like Vitamin D.
12. Obesity (30+ BMI)
If you are overweight with a BMI greater than 30, then you are likely to be deficient in Vitamin D. The more fat you have stored in the your body, the less you are able to absorb Vitamin D from the sunshine, supplements or foods that you eat. If you have some of these signs, you can ask your doctor for a simple blood test called 25-hydroxy Vitamin D blood test.
How To Raise Vitamin D Levels
These were the Signs Of Vitamin D3 Deficiency If you do have a deficiency in Vitamin D, you will want to know what steps you can take to raise your Vitamin D levels naturally.
1.Supplements
To reduce the Signs Of Vitamin D3 Deficiency Take a daily supplement of 20,000iu Vitamin D3 daily. This equates to only 0.5mg of Vitamin D, so don’t be scared by the high number. Even at this dosage, it can take months to raise your levels, which is why the standard 1,000iu dosage is not enough.
2.Sunshine Walk
During brighter months and in the summer, take long walks in nature for 30-45 minutes per day. Expose as much of your skin to the sun as possible, by wearing shorts and a t shirt for example. UVB rays from the sun will trigger the synthesis of Vitamin D in your skin, liver and kidneys.
3.Vitamin d3 Rich food
Eat more fatty fish including wild salmon, tuna, mackerel, sardines and herring. These contain small amounts of Vitamin D along with cod liver oil. We also recommend taking a digestive enzyme supplement which contains ox bile. This will help your body to absorb the Vitamin D from your supplements and oily fish .Have a meal rich in vitamin d3 food and reduce Signs Of Vitamin D3 Deficiency
4.Magnesium
Consume lots of magnesium rich foods including avocados, leafy green vegetables, sunflower seeds, pumpkin seeds and Swiss chard. Magnesium is a mineral which helps to activate Vitamin D in the body, and works alongside it for many different chemical reactions.
5. Control obesity
Finally, if you are obese and have a BMI that’s over 30, you may need to lose weight so that you can absorb enough Vitamin D. We recommend following a low carb diet such as keto.
By following these 5 key steps, you can help to raise your Vitamin D levels, and the amount of Vitamin D that can be synthesized in the body. Soon you will notice improvements to your mental health, stronger muscles, bones and less frequent infections. And see the reduction in above mentioned Signs Of Vitamin D3 Deficiency
Summary
Summary A large percentage of the population shows these Signs Of Vitamin D3 Deficiency due to not getting enough sunshine exposure, having darker skin, genetic mutations or following a poor diet. Deficiencies can lead to problems in the body such as lower back pain, weak muscles, bowed legs, depression and various autoimmune diseases. By following the 5 action steps shared in today’s article, you can begin to raise your Vitamin D levels back to normal, and improve your overall health. If you wish to learn more about bodily signs and symptoms, or natural remedies, please see our other blog. I wish you great health, wealth and happiness
