Many women dismiss constant fatigue or body aches and mood shifts as the effects of a busy lifestyle, but these symptoms are indicators of more serious and much more common nutritional deficiencies. Recent research shows just how concerning the reality is, as it shows nearly 40% of the other adult population with a vitamin D deficiency and more than 80% of the pregnant women as the ones with insufficient levels.
Vitamin D is one of the most, if not the most, important vitamins your body needs to function and a deficiency prompts a myriad of issues that include mental and physical deterioration, and overall a diminished quality of life.
If you believe that burn out is not the cause of your fatigue and aching muscles, you are likely correct. This post outlines the most common signs of vitamin D deficiency and the effects it has on your hormonal health as well as the measures you should take to restore your energy levels.
Why Vitamin D Matters For Women
Despite the name vitamin D, it is not a vitamin. It is classified as a prohormone and because of that, it has what is largely considered a significant effect on women’s health.
One of the primary roles of vitamin D is to assist the body in the absorption of calcium and phosphorus, which are important for the health of your bones. If your body does not have enough vitamin D, it will fail to maintain bone density
Aside from maintaining bone health, Vitamin D considerably impacts the hormonal balance of females. Scientific studies have proven that there is an association between the presence of vitamin D and the moderation of estrogen and progesterone. To have a normal menstrual cycle and to be fertile, it is a requirement to have healthy ranges of these hormones. On the other hand, a drastic absence of Vitamin D is often the case of women that have polycystic ovary syndrome (PCOS) along with insulin resistance.
Since physicians do not actively seek deficiency in the vitamin D blood test, this deficiency is what we may call a silent epidemic, and it is most acutely felt by women. Women can go years experiencing the most mysterious symptoms. Unbeknownst to them, the root cause of the problem is a pro-hormone deficiency.
Top 7 Early Warning Signs of Vitamin D Deficiency
Most people with a mild vitamin D deficiency will not notice anything unusual at first. However, as your vitamin D levels continue to drop, your body will start sending out distress signals.
1. Fatigue and low energy levels
If you feel tired after a long day, that is completely normal. However, if you feel so tired as to the point where you feel so tired that you do not feel like it is not even a case of you just feeling tired, it is a case of chronic tiredness and vitamin D deficiency that may not be obvious to you. Vitamin D is needed by the body to help in the production of energy and so you may be a chronic case of tiredness.
2. Chronic bone and lower back pain
Vitamin D is vital for calcium absorption, and without vitamin D, one could develop osteo malaria, which is bone softening. This is something women experience as a continual dull pain within their lower back, ribs, and legs.
3. Mood swings and depression
Vitamin D is not only important for bone health, but it is important for mood health as well. Serotonin, one important neurotransmitter, increases when vitamin D is in the body. Studies show the lower the levels of vitamin D in a person, the higher the levels of depression and anxiety in someone.
4. Hair loss
While stress and genetics are influencers in the health of someone’s hair, a vitamin D deficiency is one more thing that could cause hair loss. Vitamin D is crucial for the health of hair and the growth of hair. A lack of vitamin D can actually cause a form of patchy hair loss called alopecia.
5. Slow healing and a poor immune system
The more colds someone gets, the weaker their immune system is. When vitamin D is missing in someone’s body, the body’s ability to fight off infections and viruses diminishes. This is also due to the fact that vitamin D is needed in order to heal the body. If someone has a cut that takes a long time to heal, that is also due to low levels of vitamin D.
6. Muscle weakness or aches with no explanation
Muscle contraction requires Vitamin D. Deficiency is reflected in cramping, weak, or heavy muscles. Weakness in the upper arms or thighs is common, and can make climbing stairs and other activities feel impossible.
7. Weight gain with no explanation
It is understandable to feel frustrated when attempting to lose weight. In detailed laboratory studies, the presence of low Vitamin D in a person’s body correlates with insulin resistance, and weight gain. This phenomenon is still being studied, however, with the moderation of Vitamin D levels, women tend to regain the ability to control their metabolism and weigh effectively.
Negative Effects of Prolonged Deficiency of Vitamin D
Ignoring a vitamin D deficiency can lead to a snowball effect of serious complications in the body.
It is common for people with a deficiency to develop osteoporosis and other skeletal system complications. Bone density decreases, leading to easy fractures even when no obvious trauma occurs, and infrequent injuries.
It is common also for people with a deficiency to develop cardiovascular and autoimmune disorders. Chronic deficiency can lead to high blood pressure, and autoimmune diseases. Studies show low Vitamin D levels in a patient correlates with the autoimmune thyroid disorder known as Hashimoto’s disease.
It is common, also, for women to develop reproductive health issues when their Vitamin D levels are low. Women with low Vitamin D levels who become pregnant are more likely to develop gestational diabetes and preeclampsia. Women who are trying to become pregnant can find it very hard to become pregnant due to the hormonal imbalances that result from low Vitamin D levels.
Applicable Methods to Increase Your Vitamin D Level
The good news about vitamin D deficiency is that correcting it is easy, and it can be done through some changes in lifestyle.
Sun Exposure
The easiest and most natural way to get vitamin D is through the sun. With sun exposure, the body creates vitamin D. It is recommended to get sunlight on the legs, arms, and face for about 15 minutes, for 3 times a week. People with dark skin may require more sun exposure to create equivalent vitamin D.
The Foods
Increasing with vitamin D can also be done by consuming certain foods, such as:
- Tuna, salmon, and sardine (these are a few examples of what are called fatty fish).
- Egg yolks (these are also good sources of vitamins).
- Certain milks, orange juice, and some cereals (these are called fortified foods).
The Supplements
It is difficult to get an adequate amount of vitamin D through foods. For this reason, it is recommended to get vitamin D through supplements. Vitamin D3 (cholecalciferol) is the most beneficial vitamin D available in the market, as it is produced in the body.
Getting Serious about Your Health
It is best to see a health care provider when you notice the vitamin D deficiency symptoms. Your medical doctor may request that you get a 25-hydroxyvitamin D blood test. This is the best test for vitamin D deficiency. This test is also the fasting way to discuss the deficiency with the doctor.
Your optimal health requires a level between 20 and 50 ng/mL. If your results are lower, your doctor can give you a targeted prescription for supplements to get your body back on track. By recognizing these warning signs and taking charge of your health, you can regain your energy, strengthen your bones, and balance your hormones.
