Are You D-Ficient? 7 Tell-Tale Signs Your Body Needs More Vitamin D
- Sonia Brown MBE
- Dec 16, 2024
- 7 min read
Vitamin D is a vital nutrient that plays a crucial role in maintaining strong bones, teeth, and muscles. It helps the body absorb calcium and phosphate, which are essential minerals for bone growth and maintenance. Vitamin D also aids in muscle function, including the contraction and relaxation of muscles.
Interestingly, Vitamin D is a unique nutrient because our bodies produces it when our skin is exposed to sunlight. When sunlight hits our skin, it triggers a series of chemical reactions that convert a form of cholesterol in our skin into vitamin D3. This is why vitamin D is often called the "sunshine vitamin."
However, the amount of vitamin D our bodies can produce from sunlight depends on several factors, including the time of day, the season, and our geographic location.
According to the National Health Service (NHS) from about late March/early April to the end of September, most people should be able to make all the vitamin D they need from sunlight. But between October and early March women do not make enough vitamin D from sunlight. This is because the body creates vitamin D from direct sunlight on the skin when outdoors. In addition, certain factors like sunscreen use, darker skin pigmentation, and spending too much time indoors can also impact our ability to produce vitamin D from sunlight.
While it's important to be mindful of sun exposure and protect our skin from harmful UV rays, getting some sun exposure each day can be a simple and effective way to maintain healthy vitamin D levels.
Other sources of vitamin D include foods such as fatty fish, egg yolks, and fortified dairy products. A deficiency in vitamin D can lead to weakened bones, muscle weakness, and a range of other health issues. Therefore, it is important to ensure you are getting adequate vitamin D through sunlight and diet.
Here are 7 signs that indicate your body lacks vitamin D.
Fatigue and Tiredness: Feeling tired and fatigued, especially during the day, is one of the most common symptoms of vitamin D deficiency. This is because vitamin D plays a crucial role in energy metabolism and helps the body convert food into energy.
Weak Bones: Vitamin D plays a crucial role in maintaining bone health by helping the body absorb calcium. Therefore, a lack of vitamin D can lead to weak bones, which can increase the risk of fractures and osteoporosis.
Muscle Weakness and Pain: Vitamin D also plays a vital role in maintaining muscle health. A lack of vitamin D can cause muscle weakness and pain, which can make it difficult to carry out daily activities.
Depression and Anxiety: Research suggests that vitamin D plays a role in regulating mood, and a lack of vitamin D has been linked to depression and anxiety. If you are feeling down and anxious, it is worth checking your vitamin D levels.
Impaired Wound Healing: Vitamin D is essential for wound healing. A deficiency can lead to impaired wound healing, which can increase the risk of infection and delay the healing process.
Hair Loss: Vitamin D plays a vital role in maintaining healthy hair follicles. A lack of vitamin D can cause hair loss, thinning, and slow growth.
Increased Risk of Infections: Vitamin D plays a crucial role in supporting the immune system. A lack of vitamin D can increase the risk of infections, including respiratory infections like the flu and colds.
Shedding Additional Light on Vitamin D Deficiency
There are several reasons why ethnic minority communities may have a higher prevalence of vitamin D deficiency and that this can contribute to a range of health issues, including cardiovascular disease, diabetes, and certain cancers. when it comes to vitamin D deficiency. Another reason is that individuals with darker skin tones have more melanin, which can block the absorption of sunlight and make it more difficult for the body to produce vitamin D. As a result, black individuals may require more sunlight exposure or vitamin D supplementation to maintain healthy levels.
Socio-economic factors such as poverty and limited access to healthy foods may also contribute to vitamin D deficiency in black communities. Individuals living in poverty may have limited access to fresh fruits and vegetables, which are important dietary sources of vitamin D. Furthermore, individuals living in urban areas may have limited access to safe outdoor spaces for physical activity and sun exposure, which can also contribute to vitamin D deficiency.
An important factor is the historical and systemic racism that plays a crucial role in vitamin D deficiency among black communities. For example, black individuals may be more likely to live in areas with limited access to health care and preventative services, which can make it more difficult to identify and address vitamin D deficiency.
Furthermore, stress and discrimination associated with racism may also contribute to poor health outcomes, including vitamin D deficiency.
Shredding Light on Vitamin D Deficiency
Several prominent black and Asian female advocates have spoken out about the importance of vitamin D for overall health and wellness.
Dr. Anandita Sabherwal is a prominent nutritionist and physician based in India who has been advocating for the importance of vitamin D in promoting overall health and wellness. She emphasises the role of vitamin D in supporting bone health and stresses that adequate levels of this nutrient are essential for preventing chronic diseases such as diabetes, heart disease, and certain types of cancer.
She also recognises the impact of vitamin D deficiency on the immune system and encourages people to maintain healthy levels of this nutrient to support optimal immune function. As an advocate for preventive healthcare and a proponent of natural sources of nutrition, Dr. Sabherwal promotes a balanced diet that includes foods rich in vitamin D, as well as safe and adequate sun exposure as a means of boosting vitamin D levels in the body.
Dr. Rhea Boyd is a paediatrician and public health advocate in the United States who has been actively raising awareness about the disproportionate impact of vitamin D deficiency on communities of colour, particularly black and brown communities. Dr. Boyd notes that systemic racism, including lack of access to healthcare, healthy food options, and safe outdoor spaces for exercise, are major contributors to the high rates of vitamin D deficiency in these communities.
She emphasises the need for targeted public health interventions to address these structural inequities and improve health outcomes. In addition, Dr. Boyd advocates for greater inclusion and diversity in research studies on vitamin D, to better understand the unique needs of different populations and develop effective strategies for prevention and treatment of deficiency.
Dr. Funmi Fetto is a leading black skincare expert and author who has written extensively about the importance of vitamin D for skin health. As a black woman, Dr. Fetto is acutely aware of the higher risk of vitamin D deficiency among people of colour, due to their skin's reduced ability to produce vitamin D from sunlight. In her writing, she emphasises the need for people with darker skin tones to pay close attention to their vitamin D levels and to supplement their diets with foods rich in the nutrient, such as oily fish and fortified cereals. Dr. Fetto also advocates for greater representation of people of colour in the beauty and skincare industry, to ensure that their unique needs and concerns are addressed in product development and marketing.
Other notable advocates have been vocal about the importance of vitamin D for health and wellness and its impact on ethnic minority communities include:-
Dr. Kecia Gaither, a double board-certified OB-GYN and maternal fetal medicine physician, has emphasised the importance of vitamin D for pregnancy and fertility.
Dr. Natasha Campbell-McBride, a neurologist and nutritionist, has written about the importance of vitamin D for brain health and the prevention of neurological disorders.
Dr. Joy DeGruy, a researcher, educator, and author, has spoken out about the impact of historical trauma and racism on black communities, and the role of vitamin D in mitigating the effects of stress.
Dr. Afriye Amerson, a family medicine physician and health equity advocate, has been vocal about the impact of vitamin D deficiency on black communities and has advocated for increased awareness and access to vitamin D supplementation.
These leading female advocates serve as important voices in the conversation around the role of vitamin D in promoting health and wellness, particularly in communities of colour.
Why You Should Not Miss Out on the Sunshine Vitamin
In closing, vitamin D deficiency should be taken seriously. It is a prevalent problem that can lead to a variety of health issues. Prioritising getting enough vitamin D to keep your bones, teeth, and muscles strong and healthy is of great importance.
Eating foods rich in vitamin D and spending time in the sun can be effective ways to prevent vitamin D deficiency. However, it is important to balance sun exposure with protecting your skin from harmful UV rays. In some cases, supplements may be necessary to restore healthy vitamin D levels. By taking steps to ensure adequate vitamin D intake, you can support overall health and well-being.
Vitamin D deficiency is a prevalent problem, particularly among black and Asian communities. If you are experiencing any of the symptoms mentioned above, it is essential to consult with your healthcare provider and get your vitamin D levels checked.
If you found this blog useful please share in the comments section if you have experienced any of the symptoms mentioned in this blog? If so, how did you address your vitamin D deficiency? What are some of your favorite vitamin D-rich foods or supplements and finally do you have any additional tips for preventing vitamin D deficiency?
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