Vitamin D is a nutrient that your body makes after the skin is exposed to the sunshine. The sun's ultraviolet B rays hit cholesterol in skin cells which triggers the production of Vitamin D in the body. It’s then activated through the liver and kidneys and has some powerful anti-inflammatory effects. Vitamin D helps to protect against viruses, absorb minerals into the bone, and keeps blood pressure normal. It also helps to keep to stay feeling cheerful and happy, by supporting healthy brain chemistry.
Unfortunately, it's estimated that over 75% of the worldwide population is now deficient in Vitamin D due to not getting enough sun, poor lifestyle habits, and eating too many junk foods which deplete it.
Common Signs of a Vitamin D Deficiency:
- Lower back ache
- Bone Pain
- Bowed Legs
- Balance Issues
- Frequent Infections
- Autoimmune Disease
- Chronic Fatigue
- High Blood Pressure
- Gallbladder Removed
- Obesity (30+ BMI):
1. Lower back ache:
Lower Back Ache One of the first signs of a Vitamin D deficiency. If pain is in the lower part of your back, which can sometimes spread into the pelvis, hip joints, and upper thighs. This pain is usually more noticeable during the night, and when standing from a seated position. Vitamin D is a powerful anti-inflammatory, which is suppose to to prevent pain related to the lumbar spine
2. Bone Pain:
Vitamin D helps your bone to absorb minerals like calcium, iron, zinc, magnesium, and phosphate to keep them strong and healthy. If a person doesn’t have enough of this nutrient, it can lead to bone pain. Press the shin bone or your breast bone to see if it's tender or painful. If so, this is a good sign you need more Vitamin D.
3. Bowed Legs:
If children grow up with a Vitamin D deficiency, it can cause their bones to bend particularly in the legs. This is called rickets and causes the legs to bow outward. Lack of Vitamin D prevented the bones from absorbing enough calcium and phosphorus.
Vitamin D plays an essential role in brain health because it helps it to release neurotransmitters and hormones. People often suffer from low mood and depression when they are deficient in Vitamin D. If a person feels depressed and down more during the winter, it's because he can't get enough sunshine on his skin during this time of year.
5. Balance Issues:
Vitamin D is also responsible for keeping your muscles strong and healthy. People who are deficient will sometimes have problems with balance when they are walking. They may waddle back and forth, or rock as they are walking. The lack of Vitamin D makes the muscles weaker and affects their gait.
6. Frequent Infections:
If a person finds himself getting sick and catching a cold more than once or twice a year, then it's likely he is low in Vitamin D. Vitamin D is actually the key nutrient that supports his immune system in killing off viruses and infections. Getting more of this from a supplement can help protect the lungs and respiratory system in particular from colds and flu.
7. Autoimmune Disease:
Autoimmune diseases are conditions where the body’s own immune system starts mistakenly attacking the body. Vitamin D is supposed to modulate the immune system and keep it working properly. So if a person suffers from rheumatoid arthritis, lupus, or multiple sclerosis then he may need more Vitamin D to bring his immune chemistry into balance.
8. Chronic Fatigue :
If a person feels tired often, it can be caused by a range of different nutrient deficiencies, stress, or poor eating habits. With a Vitamin D deficiency, however, a person will feel that sleep isn't recharging him. Vitamin D helps to paralyze the muscles during delta wave sleep, to restore and make feel energetic the following day.
9. High Blood Pressure:
Although high blood pressure can be caused by various issues, it can also be caused by a Vitamin D deficiency. Vitamin D helps to relax blood vessels so that blood can flow freely, and reduce the risk of heart disease.
Although Vitamin D deficiency doesn’t cause anxiety, people who have anxiety tend to have lower levels of Vitamin D. Stress and anxiety raises a hormone called cortisol which can block the absorption of Vitamin D.
11. Gallbladder Removed:
If a person’s gallbladder is removed, then his body will not be able to make enough concentrated bile, a fluid that helps absorb Vitamin D and other nutrients. If this is the case, it is recommend taking a digestive enzyme supplement daily, to help absorb fat-soluble nutrients like Vitamin D.
12. Obesity (30+ BMI):
If a person is overweight with a BMI greater than 30, then he is likely to be deficient in Vitamin D. The more fat a person has stored in the body, the less he is able to absorb Vitamin D from the sunshine, supplements, or foods.
Test to check the Vitamin D level:
If someone has some of these signs, he goes for a simple blood test called a 25-hydroxy Vitamin D blood test.
How to Raise Vitamin D Levels:
If someone has a deficiency in Vitamin D then he should follow these things to raise Vitamin D levels naturally.
- Take a daily supplement of 20,000iu Vitamin D3 daily. This equates to only 0.5mg of Vitamin D. . Even at this dosage, it can take months to raise levels, which is why the standard 1,000iu dosage is not enough.
- During brighter months and in the summer, take long walks in nature for 30-45 minutes per day. Expose as much of your skin to the sun as possible, by wearing shorts and a t-shirt for example. UVB rays from the sun will trigger the synthesis of Vitamin D in the skin, liver, and kidneys.
- Eat more fatty fish including wild salmon, tuna, mackerel, sardines, and herring. These contain small amounts of Vitamin D along with cod liver oil. It is recommend taking a digestive enzyme supplement that contains ox bile. This will help the body to absorb Vitamin D from supplements and oily fish.
- Consume lots of magnesium-rich foods including avocados, leafy green vegetables, sunflower seeds, pumpkin seeds, and Swiss chard. Magnesium is a mineral that helps to activate Vitamin D in the body and works alongside it for many different chemical reactions.
- Finally, if someone is obese and has a BMI that's over 30, he may need to lose weight. So that he can absorb enough Vitamin D. And follow a low-carb diet such as keto.
By following these 5 key steps will help to raise Vitamin D levels. Soon a person will notice improvements in mental health, stronger muscles, bones, and less frequent infections.
A large percentage of the population is deficient in Vitamin D due to not getting enough sunshine exposure, having darker skin, having genetic mutations or following a poor diet. Deficiencies can lead to problems in the body such as lower back pain, weak muscles, bowed legs, depression, and various autoimmune diseases. By following the 5 action steps shared in today's video, a person can begin to raise his Vitamin D levels back to normal, and improve overall health.