Have you ever felt tired, noticed any muscle pain, or experienced feeling weak? There are many reasons for these conditions, but one possible reason is low vitamin D. Vitamin D aids your body to absorb calcium, build bone strength, and ensure proper muscle activity. If your body doesn’t have enough of this vitamin, then it might find difficulty in performing these activities.

Vitamin D deficiency may even occur in people living in sunny countries such as India. Being indoors all day long, eating a poor vitamin D diet, or having trouble with nutrient absorption are some of the factors that cause low vitamin D levels.

At Karan Kakkad, we constantly stress the importance of appreciating the effects that nutrition and daily habits have on our well-being. Understanding the causes behind it and taking appropriate measures would definitely help us adopt healthier practices.

Vitamin D Deficiency Causes

Vitamin D deficiency causes exhaustion, weakness in muscles and bones, etc. the following list may influence your production and absorption of vitamin D.

1. Limited Sunlight Exposure

Vitamin D is synthesised by the skin under the effect of ultraviolet B rays found in sunlight. People who work indoors, travel to work early in the morning and back late at night, or cover their bodies while out in the sun might not synthesise much vitamin D.

For instance, a person who works in an office throughout the day will not have much time to be out in the sun even if it is a sunny day.

The World Health Organization (WHO) explains that UV is crucial for vitamin D synthesis, but can also harm the skin if overexposed. Discover the effects of UV radiation on health and when you need vitamin D as well as protection from UV rays.

2. Not Getting Enough Vitamin D Through Food

There are only a few foods that naturally have sufficient vitamin D in them. For those who do not have a diet comprising fatty fish, eggs, or vitamin D fortified foods, fulfilling their vitamin D requirements from food becomes difficult.

Those following vegetarian or vegan diets may have to be particularly careful about the food they consume since there is very little vitamin D in them.

3. Problems With Nutrient Absorption

Eating foods rich in vitamin D does not necessarily mean that your body will be able to take in an adequate amount of vitamin D. There are some digestive issues that can cause problems in fat absorption, and this will lead to problems with the absorption of vitamin D.

There are also some problems associated with the liver or the kidneys that can cause problems with the processing of the vitamin. Age, body mass, and medications may impact levels of vitamin D, too.

Symptoms of Vitamin D Deficiency

Vitamin D deficiency is not always associated with visible symptoms. Some individuals will find out about their low vitamin D levels from the blood test results, while some will start experiencing symptoms which impact their daily activities.

symptoms of vitamin D deficiency include:

Exhaustion: You may constantly feel exhausted despite having slept sufficiently.
Weakness and pain in muscles: It may be harder for you to climb the stairs or to stand for long periods. There may also be sudden muscle pain that appears in various parts of your body.
Pain in the bones: Vitamin D deficiency may lead to issues with your bone structure, especially in the case of advanced cases of the disease.

In case of advanced deficiencies, bones may weaken.

However, these symptoms may be caused by other diseases as well, such as anaemia or thyroid issues. You cannot immediately think that your lack of energy and constant pain is due to the vitamin D deficiency. The best approach would be to consult a medical specialist who could perform a blood test.

Natural Ways to Increase Vitamin D

Increasing your body’s vitamin D stores requires knowing what your current routine is lacking. The following are some ways through which you can achieve this goal.

Vitamin D Rich Foods Include

Although only very few food items provide you with high levels of vitamin D, you can use food to regulate your levels of the vitamin.

Fatty fish: Salmon, Tuna, and mackerel are rich in vitamin D. In case you consume fish, you should take appropriate amounts of the food item as part of a balanced diet.
Yolks of eggs: Eggs provide vitamin D in small amounts.
Mushrooms: Vitamin D is found in certain mushrooms that have been exposed to ultraviolet light.
Fortified food items: Depending on the availability of fortified food items, people with inadequate levels of vitamin D through natural food items can benefit from such fortified food products. Some of the milk and its products and cereals are fortified with vitamin D.

With an Indian meal plan, one can make a balanced meal out of eggs or fortified food along with vegetables, cereals, pulses, and proteins, among others. However, just having a healthy diet may not correct deficiencies in your body.

Understand Vitamin D Deficiency and Sunlight

Sunlight is known to promote the synthesis of vitamin D by your skin, but the extent of synthesis depends on various elements. Some of these elements include skin colouration, time of day, season, clouds, clothing, and skin exposure.

A brief time spent outside may be enough for one individual but too little for another. For this reason, we must be cautious in taking a particular number of minutes spent in the sun to be sufficient for the synthesis of vitamin D.

Enjoy some time outside when you can, but take care to protect your skin from excess ultraviolet rays.

Consider Supplements Only With Appropriate Guidance

In the event that your blood tests show Vitamin D deficiency, then your doctor might advise that you start supplementing. The amount and length of time depend on your current levels of vitamin D, age, health history, and other personal factors.

Do not take large amounts of vitamin D on your own. Vitamin D is stored in the body, and too much can cause increased levels of calcium and harm your kidneys.

Karan Kakkad on How Daily Habits Support Better Health

At Karan Kakkad, we advise people not only to think in terms of individual food choices but also in terms of how their daily lives interact. Eating regularly, engaging in healthy physical activity, sleeping well, and dealing effectively with stress could help you achieve overall well-being.

The approach of our organisation includes changes in lifestyle that people can sustain throughout their lives. In addition, through our disease reversal programmes, we try to make people understand the importance of good nutrition and habits for health in the long run. Vitamin D deficiency needs to be assessed and treated, if necessary.

FAQs

What are the causes of vitamin D deficiency?

Among others, lack of exposure to sunlight and low dietary intake of vitamin D are factors leading to this deficiency. It can result from poor absorption, drugs or diseases including liver and kidney diseases.

Can I improve my vitamin D levels through dietary intake?

The dietary intake plays a crucial role in the maintenance of proper vitamin D levels in the body; however, this may not cure the deficiency. This will be determined by your health care provider based on your test results.

Does sunlight provide me with enough vitamin D?

No. There are other elements apart from sunlight which contribute to the formation of vitamin D.

What Causes Vitamin D Deficiency and How Can You Improve It