If you’ve been feeling constantly tired for a while, have unexplained bone or muscle aches, or have even noticed mood swings like irritability and depression, it could be because you’re deficient in vitamin D. Sometimes called the “sunshine vitamin,” this vitamin plays an important role in bone health, our immune system, and even our mood. However, it’s very common for people to be deficient in this vitamin. In this article from the SnapDoctor blog, we will introduce you to the signs and symptoms of vitamin D deficiency, the causes of deficiency, and ways to obtain this vitamin.
Remember that increasing awareness of the symptoms of vitamin and mineral deficiencies can help improve your health, but it can never replace a doctor’s diagnosis. Therefore, see a doctor to diagnose vitamin deficiencies and avoid self-medicating with supplements.
Vitamin D and its role in health
Vitamin D may seem like a simple vitamin at first glance, but it is actually a precursor hormone that plays a role in many vital processes in the body:
1. Healthy bones and teeth
Vitamin D helps the intestines absorb calcium and phosphorus, two minerals that are essential for building and strengthening bones. Without it, even if you consume enough calcium, your body can’t use it properly.
2. Stronger immune system
Vitamin D plays a role in regulating the body’s immune response and interacts directly with cells responsible for fighting infections. Therefore, it can reduce the risk of certain infections, including respiratory infections.
Research shows that vitamin D deficiency is linked to respiratory tract infections such as colds, bronchitis, and pneumonia. A 2020 scientific review also found that vitamin D deficiency is linked to several viral diseases, including hepatitis, influenza, COVID-19, and AIDS.
A 2019 review of 25 studies also found that taking vitamin D supplements reduced the risk of respiratory tract infections; this effect was strongest in people with blood concentrations below 25 nanomoles per liter (very low levels).
3. Impact on mood and mental health
Studies have shown that vitamin D deficiency increases the risk of depression and anxiety, possibly due to the role the vitamin plays in the production of certain neurotransmitters (such as serotonin).
4. Muscle Health
Vitamin D has a very important effect on muscle health, and this effect is both direct and indirect. Vitamin D receptors are present on muscle cells. When vitamin D binds to these receptors, the activity of genes involved in the construction and repair of muscle fibers is stimulated. This process helps to improve the strength of muscle contraction and prevent it from atrophying.
Muscle contraction requires the precise entry and exit of calcium ions to begin and continue. Vitamin D helps muscles function properly by increasing calcium absorption from the intestines and regulating its levels in the blood. Vitamin D deficiency can disrupt this cycle and cause muscle weakness and cramps.