Vitamin D deficiency: Its main symptoms

About a third of the population is deficient in vitamin D, or the "sunshine vitamin."

One of the basic blood tests that almost everyone does now is the measurement of vitamin D. This is because, as it turns out, about a third of the population is deficient in vitamin D, or the "sunshine vitamin". It's vital to look out for symptoms of low vitamin D, as a lack of this micronutrient has been linked to everything from heart disease and cancer to the flu and osteoporosis, according to experts at the Harvard School of Public Health. 

Let's look at some of the possible symptoms of low vitamin D

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Stress fractures

That's the only real symptom of low vitamin D, says Adrian F. Gombart, Ph.D., an associate professor at the Linus Pauling Institute at Oregon State University in Corvallis who studies vitamin D extensively. Vitamin D helps the body absorb calcium (the building block of ones) from food.

"If you have less than 20 micrograms per milliliter of vitamin D in your blood, you don't have enough D to transport calcium to your bones," he says. The result; Weaker bones, which can increase the risk of injury, including stress fractures.

Increased risk of infections

Low vitamin D levels are associated with an increased risk of both upper and lower respiratory tract infections. People with low vitamin D levels are more likely to develop pneumonia than those with higher levels. So if someone has a persistent cough all the time and can't figure out why – despite washing their hands well, getting enough sleep, eating a balanced diet and so on – it may be due to a vitamin D deficiency.

Bad mood

Vitamin D regulates the conversion of the amino acid tryptophan into serotonin – the neurotransmitter that regulates mood. So, constant feelings of sadness and bad mood could be a sign of vitamin D deficiency.

Difficulty in exercise

Vitamin D is essential for the growth and strengthening of muscle fibers, which explains why vitamin D deficiency can affect muscle function and fitness levels, according to research we read in the Health & Fitness Journal .

Lack of determination and quick perception

As mentioned, vitamin D plays a critical role in the creation of the all-important serotonin. This neurotransmitter not only affects mood, but also other cognitive functions, such as decision-making and impulse control, according to a study published in the FASB Journal. Even a lack of determination could be a symptom of low vitamin D.

And some facts about vitamin D deficiency

Those who live in cities have a bigger problem

Low-light areas mean less exposure to sunlight, which produces vitamin D. In studying residents in Buffalo, New York, nutrition researcher Peter Horvath of the University at Buffalo School of Public Health and Health Professions found that nearly 50 percent of people have insufficient amounts of vitamin D, and 25% may be vitamin D deficient (having less than 30 micrograms per milliliter in their blood).

Vitamin D deficiency and use of sunscreen

Sunscreen isn't bad, it's anything but: It's necessary and everyone should buy it and apply it to their body and face. "But your body can't make vitamin D from sun exposure when you're wearing sunscreen," says Gombart.

But under no circumstances should one have to choose between skin health and bone health: Gombart suggests talking to your doctor about adding a supplement to your routine.