Vitamin D deficiency: causes, symptoms and the right supply
Vitamin D deficiency affects more and more people these days, but what is it and how can I recognize it? Vitamin D is an essential nutrient that plays a central role in numerous bodily functions. A vitamin D deficiency can have a number of health consequences – from weak bones to a weak immune system. In this article, you'll learn everything about the causes, symptoms, and how to prevent a deficiency.
Why is vitamin D so important?
It is crucial for many physiological processes. It supports calcium and phosphate metabolism, ensures strong bones and teeth, and plays a significant role in the immune system. There is also evidence that vitamin D has positive effects on muscle strength, the cardiovascular system, and mental health.
Vitamin D also influences cell division and differentiation and is involved in numerous hormonal processes. Studies show that good vitamin D levels are associated with a lower risk of chronic diseases such as cardiovascular problems or autoimmune diseases.
Causes of vitamin D deficiency
A vitamin D deficiency can have various causes. The main reason is often insufficient sunlight, as the body produces vitamin D primarily through the skin through exposure to sunlight. People who rarely spend time in the sun or live in regions with few hours of sunlight are at higher risk of deficiency. Skin pigmentation also plays a role. People with darker skin need more sun exposure to synthesize sufficient vitamin D, as melanin absorbs UVB rays and thus reduces vitamin D production.
As we age, our skin produces less vitamin D. At the same time, dietary intake may be limited, increasing the risk of deficiency in older people. Diet also plays a crucial role. Since vitamin D is found in only a few foods, an unbalanced diet can lead to a deficiency. People who rarely consume fatty fish, eggs, or liver are particularly affected.
Certain diseases such as Crohn's disease or celiac disease can also lead to vitamin D deficiency because they impair absorption in the intestines. Certain medications such as corticosteroids, antiepileptic drugs, or cholesterol-lowering drugs also affect vitamin D metabolism, thus increasing the risk of deficiency. In the fall and winter months, UVB radiation is often insufficient to ensure adequate vitamin D production, which is also a common cause of deficiency.
The symptoms of a vitamin D deficiency:
A vitamin D deficiency can manifest itself through various symptoms, which are often nonspecific and therefore not immediately recognized. Those affected frequently complain of fatigue and listlessness. Muscle weakness and pain are also common symptoms. Bone pain and an increased risk of fractures also occur. Many people with vitamin D deficiency also suffer from depression, which may be due to vitamin D's role in regulating neurotransmitters.
A weakened immune system with increased susceptibility to infections can also indicate a vitamin D deficiency. Concentration problems, sleep disturbances, headaches, and hair loss are other symptoms associated with low vitamin D levels. In the long term, an untreated deficiency can lead to serious diseases such as osteoporosis or rickets. Furthermore, studies suggest that low vitamin D levels may be linked to an increased risk of cardiovascular disease, type 2 diabetes, and even certain types of cancer.
Vitamin D deficiency in different age groups
Infants and young children are particularly at risk because breast milk contains only small amounts of vitamin D and sun exposure is often limited. Adolescents also need an adequate supply of vitamin D, as it is essential for growth and bone development. Adults, especially those with stressful lifestyles or office jobs, often spend little time outdoors and therefore do not get enough sunlight. They, too, usually rely on an external D3 source. Seniors have a reduced ability to synthesize vitamin D in their skin and often do not get enough from their diet, which increases their risk of deficiency.
Influence of vitamin D on the psyche
Studies show that a vitamin D deficiency can have not only physical but also psychological effects. People with low vitamin D levels are at higher risk for depression and anxiety. Vitamin D is believed to play a role in the regulation of neurotransmitters responsible for mood and cognitive functions. Therefore, an adequate supply of vitamin D is also of great importance for psychological well-being.
How can you detect a vitamin D deficiency?
A deficiency can be diagnosed through a blood test performed by a doctor. The optimal range for relevant values is 40 to 60 ng/ml. Values below 20 ng/ml are considered a deficiency, while a severe deficiency is diagnosed at levels below 10 ng/ml. If you suspect you may be suffering from a deficiency, it may be advisable to have your levels checked by a doctor.
How can you prevent a vitamin D deficiency?
There are several ways to ensure adequate vitamin D intake. Daily sun exposure of 15 to 30 minutes on the face, arms, and legs can be sufficient to synthesize a sufficient amount of vitamin D. The intensity of solar radiation varies depending on the season and latitude. Additionally, consuming vitamin D-rich foods such as salmon, herring, eggs, and fortified products can help meet your needs. Vitamin D supplementation may be beneficial during the winter months or when sunlight exposure is insufficient.
Vitamin D3 + K2 – The optimal combination
Vitamin D3 increases calcium levels in the blood, but vitamin K2 is essential for ensuring that calcium is properly stored in the bones and does not remain in the arteries. Therefore, it is always recommended to take vitamin D3 in combination with K2. Our high-quality D3/K2 supplement contains the optimal dosage for effective supply and improved bioavailability.
What is the correct dosage of vitamin D?
The recommended daily intake of vitamin D varies depending on age, health status, and individual needs. Children up to one year old need between 400 and 600 IU daily, while older children should take up to 1,000 IU. Adults typically need between 800 and 2,000 IU, while people over 65 can benefit from 2,000 to 4,000 IU daily. People with proven deficiency often require higher doses of up to 10,000 IU daily until levels return to normal. After that, a maintenance dose of 2,000 to 5,000 IU may be beneficial.
Conclusion
Vitamin D deficiency is widespread and can have serious health consequences. The best strategy is a combination of sunlight, diet, and targeted supplementation to keep vitamin D levels within an optimal range. If you're unsure, a blood test is worth checking your current status. Stay healthy and pay attention to your vitamin D intake—especially during the darker months!
