Symptoms of vitamin D deficiency and how to prevent it

Vitamin D, essential for our wellbeing, is often reduced by lifestyles and environmental conditions that limit our sun exposure, especially in areas where winter sunlight is not enough to maintain optimal levels.

Pollution and habits such as excessive use of sunscreen, as well as factors such as diet and certain physical conditions, also contribute to this deficiency. This post discusses the symptoms and causes behind vitamin D deficiency and suggests strategies to replenish our reserves.

Symptoms of Vitamin D deficiency

Follow the signs! As if it were some kind of “Ikea”, your body places arrows that, on many occasions, point towards a suspected destination: vitamin D deficiency.

Put a stop to this deficiency as soon as possible, as if it is not addressed and continues over time, it could lead to serious consequences.

Children

• Rickets: characterised by poor bone development, leading to skeletal deformities.
• Muscle weakness: it may affect children’s ability to move and perform normal physical activities.
• Tooth decay: vitamin D deficiency can affect dental health from an early age.

Adult men and women

• Osteoporosis: fragile bones that break easily.
• Osteomalacia: softening of the bones that can cause bone pain and muscle weakness.
• Musculoskeletal pain: generalised pain that affects quality of life.
• Depression: vitamin D deficiency has been linked to a higher incidence of depression.
• Fatigue: persistent feelings of tiredness that do not improve with rest.

All age groups

• Tiredness and fatigue: a constant feeling of having no energy.
• Pessimism and tendency towards depression: vitamin D deficiency can affect mood.
• Insomnia: difficulty falling asleep or staying asleep.
• Susceptibility to infections: particularly respiratory tract infections, due to a compromised immune system.
• Organic and musculoskeletal pain: includes generalised pain throughout the body.
• Nervousness and mild excitability: may manifest as irritability or anxiety.

Advanced symptoms of prolonged deficiency

• Autoimmune diseases: such as multiple sclerosis.
• Bone fractures: due to weakened and fragile bones.
• Personality changes: significant alterations in behaviour.
• Rheumatism and degenerative disorders: conditions that impair quality of life.
• Intolerance reactions: to foods and everyday elements, indicating an affected immune system.

Main causes of Vitamin D deficiency

Among the most important causes, we highlight

• Lack of exposure to sunlight during the summer months.
• Excessive time spent indoors due to work-related reasons.
• Too much use of sunscreen, which blocks the production of vitamin D in the dermis.
• Insufficient vitamin D in the diet.
• Alcohol consumption or medication use.
• Being overweight.
• Advanced age.
• Being required to remain bedridden.
• Having a disability.
• Having dark skin, with more melanin, which prevents sunlight from penetrating.

Diseases associated with Vitamin D deficiency

Recent studies suggest that vitamin D deficiency may be associated with the development of:

• Cardiovascular diseases.
• Arteriosclerosis.
• Fibromyalgia.
• Psoriasis.
• Alzheimer’s disease.
• Muscle weakness.
• Premenstrual syndrome.
• Back and bone pain.
• Cancer.
• Hypertension
• Type I diabetes
• Multiple sclerosis
• Rheumatoid arthritis

It should be clarified that these diseases can be caused by many other factors, apart from vitamin D deficiency. That said, researchers believe that a lack of such a decisive nutrient is a significant factor that contributes to their development and that an adequate intake of this vitamin reduces the risk of suffering from one of these conditions.

Does Vitamin D deficiency make you gain weight?

Vitamin D deficiency does not directly cause weight gain, but it may influence metabolic processes that affect fat storage and body composition.

Vitamin D deficiency has been associated with a higher risk of obesity and metabolic syndromes, suggesting that adequate levels of this vitamin could support a healthy weight.

Does it affect the skin and nails?

As regards the skin and nails, vitamin D plays a role in skin health and regeneration, contributing to processes such as cell differentiation and the skin barrier. Its deficiency may be related to problems such as psoriasis or eczema.

For the nails, although studies are less direct, overall skin health and the proper functioning of the immune system, supported by vitamin D, could positively influence their strength and appearance.

What is the recommended amount of Vitamin D?

The recommended amount of vitamin D varies according to age, health status and sun exposure, but in general, guidelines suggest a range of 400 to 800 IU (International Units) daily for adults.

However, some research and experts recommend higher doses, of up to 4000 IU daily, especially in people with limited sun exposure, greater requirements or risk of deficiency.

It is important to adjust intake to individual needs and, in cases of supplementation, to do so under medical supervision to avoid toxicity.

How can Vitamin D deficiency be prevented?

Mainly through 3 routes, as we have already pointed out:

More information on the topic of Vitamin D:

• How can you improve your levels of this nutrient?
• Foods that contain vitamin D, some you might not expect!
• How vitamin D improves sports performance
• Learn how to take the necessary levels of vitamin D
• How vitamin D affects your testosterone levels