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Feeling tired all the time or having ongoing bone pain can be frustrating or even hard to accept. One of the most often overlooked contributors to your ongoing fatigue or unexplained bone pain is having a vitamin D deficiency. Vitamin D is essential for your body to have adequate energy and strong bones. The following will outline how low vitamin D can affect you, how you can become vitamin D deficient, and what you can do about it.
Vitamin D is a fat-soluble vitamin but also acts as a hormone within your body. It is required for hundreds of functions in your body, but it is especially important for your body to absorb calcium and phosphorus, two essential minerals for healthy bones. If your body lacks vitamin D, you may have weak, brittle, or painful bones.
In addition, vitamin D is important for your immune function, muscle function, and even your mood. There is plenty of evidence to suggest that low vitamin D levels contribute to fatigue and contribute to being weak regardless of how much (or little) activity you engage in every day. Having ongoing fatigue or weakness can make daily tasks much harder and leave you feeling tired or depleted.
If you notice low energy levels and aching in your bones, your vitamin D levels may be dipping. Here are a few more signs to look out for:
Sometimes the symptoms are so mild or are dismissed as a way of getting old or simply being out of shape. Therefore, it is best to speak to a health care provider, especially if you notice certain complaints or issues persistently cropping up.
Many people are not getting enough vitamin D for a variety of reasons:
1. Limited Sunlight Exposure We call vitamin D the “sunshine vitamin” because your skin is able to make it when you are exposed to sunlight. If you are inside most of the time, if you live in a cloudy climate or a northern climate, or you use a lot of sunscreen, you may be letting this source disappear.
2. Dietary Deficiencies The food supply has very few foods that naturally contain vitamin D. There are fatty fish like salmon, and there are some fortified foods like milk or some breakfast cereals that are fortified, but many people are not eating enough of these foods to get vitamin D on a regular basis.
3. Age and Health Conditions As we age, our skin produces less vitamin D. Some medical conditions, such as kidney or liver conditions, can also impact how your body utilizes and processes vitamin D.
4. Darker Skin Higher levels of melanin reduce the skin's ability to convert sunlight to vitamin D, so individuals with darker skin may be at higher risk for deficiency.
Vitamin D assists your intestines in calcium absorption. Without adequate vitamin D, you may not be able to achieve proper calcium levels, resulting in bone loss or a deficiency of bone density called osteomalacia (softening of the bones which created aching and tenderness).
Additionally, vitamin D deficiency can impact muscle function, which may contribute to pain and fatigue. Your muscles may not feel like they are weak or fatigued but they are if there is inadequate vitamin D.
The best way to know if you have low vitamin D is a blood test ordered by a medical doctor. The form they frequently check is called 25-hydroxyvitamin D. The levels are commonly measured in nanograms per milliliter (ng/mL):
If your vitamin D levels are low, your healthcare provider may recommend supplements or lifestyle changes.
If you suspect you're short on vitamin D or you know you are, here's a few simple suggestions that may help:
That's the key here, to live in moderation. Too much vitamin D from supplements can also create problems.
Vitamin D supplement, but have no improvement with your tiredness and/or bone pain, or you have worsening symptoms, you should consult your healthcare provider. Sometimes there are other conditions that may affect your ability to perform daily activities, and a healthcare provider is able to help you find the appropriate diagnosis and treatment if necessary.
A: Yes, it is possible for low vitamin D to only cause fatigue or muscle weakness before you realize bone pain.
A: Results can vary, however most people see increased energy in a matter of weeks to months.
A: It is difficult to get sufficient vitamin D from diet alone. Depending where you live, sun exposure and sometimes supplements are necessary.
A: However, do not excessively use it.
A: Vitamin D is important for brain function, and low levels of vitamin D have been associated with depression and mood swings.
Low energy and bone pain can greatly diminish quality of life. If you're experiencing any of these symptoms, checking your vitamin D may be a simple way to take positive steps towards a stronger and more vibrant you. Get in the habit of being in the sun safely, eating foods high in vitamin D, and talking to your healthcare provider about whether you should take it in supplement form. Caring for your vitamin D means caring for your bones, muscles, and overall well-being, and your body will thank you!
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