Vitamin D plays a crucial role in how the body functions. It is essential for the immune system and for maintaining healthy bones and the heart. If we do not get enough of it, these systems may operate less effectively. Furthermore, Nebraska Health reports that vitamin D deficiency can cause a range of symptoms, including a decrease in sleep quality. One study suggests that a sign of vitamin D deficiency may be insufficient sleep, as researchers found that a deficiency of the vitamin is linked to "short sleep duration and poor sleep quality."
Dr. Mindy Lacy, a healthcare provider, stated, "Most patients with vitamin D deficiency do not have symptoms, but if you are feeling fatigued, have bone pain, experience muscle weakness, or notice mood changes, this is an indicator that something may be wrong in your body." Other examples of symptoms of vitamin D deficiency include:
- Fatigue
- Bone pain or discomfort
- Feelings of depression or sadness
- Hair loss
- Muscle weakness
- Loss of appetite
- Increased susceptibility to illness
- Pale skin
She added, "If any of these symptoms sound familiar, consult a doctor who will perform a test to check your vitamin D levels."
What should you do if you are diagnosed with a vitamin deficiency? If you are diagnosed with vitamin D deficiency, there are several ways to increase your vitamin levels, including through supplements and food. Foods rich in vitamin D include:
- Fatty fish
- Red meat
- Liver
- Egg yolks
- Fortified foods
Regarding the amount of vitamin D that an individual should consume, the NHS states that adults should take 4000 international units (100 micrograms) of vitamin D per day at most. If you take too much vitamin D, it may also have consequences, as the NHS states: "Taking too many vitamin D supplements over a long period can cause an increase in calcium in the body (hypercalcemia). This can weaken bones and damage the kidneys and heart." If you choose to take vitamin D supplements, 10 micrograms a day is sufficient for most people. This applies to adults, including pregnant and breastfeeding women, the elderly, and children aged 11 to 17 years. If your doctor recommends a different dosage of vitamin D, you should follow their advice.
While toxicity from vitamin D can occur from taking excessive supplements, it is not possible to overdose from sunlight. Our bodies produce vitamin D from exposure to sunlight, earning it the title of "sunshine vitamin." However, during fall and winter, we cannot produce enough vitamin D in this way.
