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Overcoming Vitamin D Deficiency: A Journey to Better Health


Have you ever experienced chronic fatigue in your life? Do you constantly feel exhausted, wanting to sleep all day, and struggling to complete tasks?

A few years ago, I discovered that my Vitamin D levels were critically low. To put it into perspective, my levels were 13 nmol/L, which is severely insufficient. The normal range for Vitamin D levels is 50 nmol/L or above, considered adequate for bone and overall health. Levels below 30 nmol/L (12 ng/mL) are too low, while anything below 12 ng/mL indicates severe Vitamin D deficiency. It's not hard to imagine the challenges I was facing.

Despite getting a full 8 hours of sleep, I would wake up feeling tired. I would go through my morning routine, but within an hour, extreme fatigue and drowsiness would hit me. I would end up going back to bed and resting for a few hours. Throughout the day, I would continue to experience the same exhaustion. On top of that, I started experiencing intense back pains and severe mood swings, making it incredibly difficult to accomplish daily tasks. This all occurred during my first year of university. After enduring these symptoms for several months, I realized something was seriously wrong and sought medical advice. However, as a nutrition student, I suspected that I might be dealing with a deficiency. So, prior to seeing a doctor, I decided to undergo several tests: a Vitamin D test, a thyroid test, a Vitamin B12 test, and an iron test. The results arrived a few days later, confirming my Vitamin D deficiency.

Before I get into what I did next, let's take a moment to highlight the importance of vitamin D.


What is Vitamin D?

Vitamin D, also known as the "sunshine vitamin," is produced in our bodies when our skin is exposed to sunlight. Unlike typical vitamins, Vitamin D functions as a hormone and can be synthesized internally by our bodies.
Vitamin D serves as both a dietary nutrient and a hormone that our bodies naturally produce. While it is essential for our health, it's worth noting that not all of our required vitamin D needs to be obtained through our diet. This is significant because there are only a few food sources that reliably provide vitamin D. Fortunately, spending adequate time in the sun allows our bodies to synthesize the necessary amount of vitamin D, fulfilling our requirements.

Why is Vitamin D important to us?

Vitamin D plays a crucial role in:
  • Promoting the growth and maintenance of healthy bones
  • Regulating the optimal absorption of calcium
  • Supporting proper immune function
  • Facilitating the production and balance of hormones
  • Regulating blood sugar levels
Vitamin D plays a vital role in promoting strong bones, muscles, and teeth by working alongside calcium and phosphorus. It is also crucial for maintaining muscle strength and preventing conditions such as rickets, osteomalacia, and falls.
Even if you maintain a diet rich in calcium, including sources like low-fat dairy products and green leafy vegetables, the absence of sufficient vitamin D hinders the absorption of calcium into your bones and cells where it is needed.
Vitamin D goes beyond promoting healthy bones. Research suggests that it also influences various tissues, such as the immune system, brain and nervous system, pancreas, skin, muscles and cartilage, and reproductive organs.

What happens to your body when your vitamin D levels are low?

Insufficient vitamin D levels have been linked to various health issues, such as heart conditions, weakened bones, autoimmunity, cardiovascular disease, diabetes, and more. Moreover, a deficiency in vitamin D has been associated with low immunity, intense back pain, as well as symptoms of depression and anxiety.
Other common signs of vitamin D Deficiency:
  • Fatigue
  • Joint pain
  • Muscle weakness
  • Mood changes
  • Poor sleep
  • Increased risk of infection & slow wound healing

Who is at a higher risk of Vitamin D deficiency?

  • Seniors over 65 years old, as aging skin may produce less vitamin D
  • Infants, toddlers, and young children who have limited outdoor playtime
  • People with minimal outdoor exposure during summer, including homebound individuals, office workers, and night shift workers
  • Those with darker skin need more sunlight exposure than those with lighter skin to make the same amount of vitamin D, because of the presence of melanin in their skin.
*Why does less sun exposure affect darker skin more?
Melanin functions similarly to sunscreen by absorbing ultraviolet radiation, resulting in lower synthesis of vitamin D in individuals with darker skin compared to those with lighter skin exposed to the same amount of sunlight.

What foods have higher levels of Vitamin D?

  • Fatty fish such as sardines, salmon, herring and mackerel
  • Tuna Fish
  • Egg Yolk
  • COD liver oil
  • Fortified milk & yogurt
  • Fortified Cereals

And finally, what did I do to increase my vitamin D levels?

After being prescribed a vitamin D supplement, I made a conscious effort to spend more time outdoors to soak up the sunshine. Along with a balanced diet, this combination helped boost my vitamin D levels gradually. 
If you suspect that you may have a vitamin D deficiency or are experiencing symptoms such as fatigue, muscle weakness, or frequent illnesses, it's a good idea to get your vitamin D levels tested. This can help determine if supplementation is necessary and guide your healthcare provider in developing a personalized plan to address any deficiencies.

If you are experiencing vitamin D deficiency or any other nutrition-related concerns, please do not hesitate to reach out to me. Click the link below to get in contact with me so we can collaborate and work together on addressing your needs.

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