- Jan 19
- 3 min read

VITAMIN D - A core vitamin behind super health and key signs that indicate vitamin D deficiency

Benefits of Sunshine Vitamin

Despite having a bright climate in Middle East, many of us experience vitamin D deficiencies. One billion people worldwide are vitamin D deficient, a condition that has consequences for human health and is particularly common in European and Asian communities (more on which later).

The body produces vitamin D more easily when exposed to sunlight, which is why those who live in colder climates are more susceptible to vitamin D insufficiency throughout the long, dark winter. For this reason, experts and nutritionist advises supplementing with vitamin D3 starting in the fall and continuing through the winter.

“Sunlight is essential to the body’s ability to absorb Calcium from the food you are eating. Make sure you receive adequate Vitamin D every day through sunlight. About fifteen to twenty minutes of sun on the face and hands is usually enough for most of us.” - Sharon Gannon

It's important to remember that there are other ways to get our vitamin D fix if you're not a fan of the sun for those of us who are. Salmon, swordfish, tuna, full-fat dairy products fortified with vitamin D, sardines, beef liver, cod liver oil, and egg yolks are some foods that are good sources of vitamin D, according to experts, who emphasizes that eating these foods won't provide enough amounts but will help. They caution that vegans are especially vulnerable to vitamin D insufficiency.

Expert claims that recommendations differ by nation when it comes to supplementing, which is essential to prevent deficiency. The RDA is 400IU in countries like the UK, while it is 600IU for adults in the US and Canada and 800IU for those who are over 70. The absolute minimum is 400IU, which, in my opinion, is insufficient to remedy an inadequate or defective condition.

It's also important to note that supplements come in D2 and D3 forms; nonetheless, you should always choose D3. Additionally, search for supplements that contain vitamin K2 in combination, such as our Essential D3/K2, as they optimize calcium metabolism. Calcium can build up and deposit in arteries without K2, rather than being delivered to our bones, the expert continues.

Why is vitamin D good for the body?

Vitamin D levels must be at their optimum for general health. It affects a wide range of bodily processes, including immunity, fertility, muscular strength, hormone balance, sexual health, energy, mood, and more, according to scientists. Gene expression and cellular development are both impacted (important for cancer prevention). Additionally, it improves cell differentiation. It is essential for general health and wellbeing, to put it simply.

"I take a multivitamin, vitamin D, and omega-3 oils every day, and if I'm stressed or run- down, I bulk up on vitamin C and zinc." - L'Wren Scott

What happens if you’re vitamin D deficient?

Vitamin D deficiency has an effect on both physical and mental health. We are all aware about osteoporosis, but there are three other issues that are also associated with low levels: weak immunity, depression, and back discomfort. According to experts, "it's connected to bad outcomes across the board, from general immunity, hormone health, and mood disorders to autoimmune illnesses, COVID-19, and cancer." Vitamin D insufficiency is also related to hypertension, diabetes, fibromyalgia, and neurological conditions including multiple sclerosis.

What signs might point to a vitamin D deficiency?

Only a blood test performed by your doctor can definitively determine whether you are vitamin D deficient. You can watch out for warning signs and symptoms as well, though.

1. Fatigue

When you have a significant vitamin D deficit, fatigue is one of the most prevalent symptoms. This exhaustion may be persistent, severe, or irreversible. Poor sleep is another additional symptom to add to that.

2. Bone and muscle pain

Numerous studies have linked chronic muscular discomfort and weakness to vitamin D insufficiency. In the meanwhile, bone and joint pain are frequent because vitamin D is necessary for the body to absorb calcium; without it, fragility may rise, and pain may occur.

3. You’re often sick.

Vitamin D deficiency is associated with a weak immune system. If you’re often ill and don’t know why, consider getting a blood test.

4. Depression, anxiety and mood disorders

Scientific evidence suggests that vitamin D may be essential for regulating mood and lowering the risk of depression. Low levels are frequently linked to overwhelming emotions, melancholy, anxiety, forgetfulness, and depression, and they can contribute to seasonal affective disorder.

Thanks for reading and before you go…

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QUANTUM THINKER