Health | Health Tips

16 Signs You’re Lacking in Vitamin D and How to Get More Without Exposing to The Sun

Vitamin D is very important, and it maintains optimal health. In the USA only, half of the people lack it. It is estimated that a billion people worldwide lack vitamin D.

Vitamin D deficiency may lead to:

  • Cancer
  • Osteoporosis
  • Heart disease
  • Fibromyalgia
  • Obesity
  • Lupus
  • Bone diseases
  • Inflammatory bowel disease
  • Autoimmune diseases
  • Osteopenia
  • Depression
  • Muscle pain

Some of the factors which put you at risk of vitamin D deficiency are: being elderly, being overweight, having dark skin, or consuming a little fish and milk. Our inactive lifestyle and unhealthy diet are also to blame.

Out of the 30 000 genes in our body, vitamin D takes part in 3000 of them. It acts as a gene and hormone modulator and prevents cancer growth, such as breast, ovarian, colon and prostate cancer.

It’s important for our muscles, teeth, bones and growth. Vitamin D also: helps the body absorb calcium, supports a healthy pregnancy, reduces high blood pressure, reduces Alzheimer’s risk and so on.

This vitamin also prevents common colds, flu and infections.

We all know that the primary source of vitamin D is sunlight. It provides 10,000 to 25,000 (IU) international units of vitamin D in your body.

Some of the symptoms showing you that you lack vitamin D are:

  • Slow healing of wounds
  • Hair loss
  • Gum disease
  • Loss of bone density
  • Chronic fatigue
  • Poor concentration
  • Sweaty head
  • Frequent infections
  • Muscle pain
  • Daytime sleepiness
  • Headaches
  • Constipation/diarrhea
  • Back pain
  • Joint pain
  • High blood pressure
  • Bad mood

Here’s how to increase your vitamin D intake:

  • Check your 25-OH Vitamin D levels, which normally go 10-55 ng/ml. Optimally, they should be 40-65 ng/mL. Take vitamin D3 supplements.
  • Every day, take 2000-5000 IU of vitamin D3, and keep doing it for 3 months. Then, take 1000-2000 IU daily.
  • Consume eggs, mackerel, porcini mushrooms, wild salmon and fish liver oils.
  • Spend as much time in the sun as you can. You can take walks, since they are also good for keeping you fit.