If you often become sick, especially with colds or the flu, low vitamin D levels may be a contributing factor. Several large observational studies have shown a link between a deficiency and respiratory tract infections such as colds, bronchitis, and pneumonia ( 7 , 8 ).
Symptoms of vitamin D deficiency may include:
Fatigue. Not sleeping well. Bone pain or achiness. Depression or feelings of sadness.
In general, the two main causes of vitamin D deficiency are: Not getting enough vitamin D in your diet and/or through sunlight. Your body isn't properly absorbing or using vitamin D.
How Much Vitamin D Do I Need Per Day? Besides going outdoors in the sunshine, there are two others ways to improve the amount of vitamin D in your system: eating foods rich in vitamin D and supplements. “Adding an over-the-counter vitamin D supplement can make improvements in just three to four months time.
We recommend taking it with a source of quality fat in the morning or when you break your fast. Avoid taking vitamin D in the evening (we'll talk about why below). Since vitamin D is a fat-soluble vitamin—meaning it doesn't dissolve in water—your body can most easily absorb it when you take it with food.
Growing evidence has demonstrated that vitamin D has a role in sleep regulation [12]. Specifically, vitamin D deficiency (VDD) can increase risk of sleep disorders and is associated with sleep difficulties, shorter sleep duration, and nocturnal awakenings in children and adults [13,14,15].
Oranges are one of the fruits rich in Vitamin D as its juice is fortified with calcium & vitamin D. This is one of the best sources of vitamin D for people who are lactose intolerant and cannot include milk & dairy products in their diet.
Left untreated, vitamin D deficiency can lead to osteoporosis in adults, rickets in children and adverse outcomes in pregnant women. It may also be linked to heart disease, diabetes and cancer — although more study is needed on the topic.
It's a serious bone problem causing bowed legs. Dr. Ropte says low vitamin D levels in children are also associated with allergies, asthma and eczema. In adults, it can lead to osteoporosis (weak/brittle bones) or osteopenia (soft bones).
After taking a high dose of vitamin D3, a study showed it can take approximately seven days for it to convert and cause a peak in 25(OH)D levels, the form tested by your doctor.