Vitamin D is an extremely important vitamin that your body uses for several systems. It’s also essential to help your body absorb calcium.

Vitamin D deficiency is very common. It’s estimated that about 1 billion people worldwide have low levels of the vitamin in their blood.

So how do you know if you need more vitamin D in your diet and how can you do it?

Vitamin D is an important vitamin that your body uses for several systems. It’s also essential to help your body absorb calcium.

Vitamin D deficiency is very common. It’s estimated that about 1 billion people worldwide have low levels of the vitamin in their blood.

So how do you know if you need more vitamin D in your diet and how can you do it?

Vitamin D is actually different than other vitamins your body needs. It functions like a hormone and every single cell in your body has receptors for it.

Most people don’t realize that they’re deficient because the symptoms are usually subtle.

Some common risk factors for a Vitamin D deficiency are:

• Being overweight or obese.
• Not eating much fish or dairy.
• Limited sun exposure by either living far away from the equator where there is little sun year-round or staying indoors all of the time.
• Always using sunscreen when you go outside
• Eating a strict vegan diet since most dietary vitamin d comes from fish oils, egg yolk and milk.

If you’re not getting enough Vitamin D, it can lead to serious health complications like cardiovascular disease, severe asthma in kids, high blood pressure and cognitive impairment in older adults.

Now that you know the causes of a Vitamin D deficiency, what are the symptoms?

1. Feeling tired. Of course, there can be several causes for fatigue, but vitamin d deficiency is often an overlooked cause of it.

1. Lower back and bone pain. According to healthline, one study showed that people with vitamin D deficiency were nearly twice as likely to experience bone pain in their legs, ribs or joints compared to those with blood levels in the normal range.

1. Hair loss. Again, like all of these symptoms, they could be caused by other things and one of the main causes of hair loss is stress. But there have been studies that show a link between low vitamin d and hair loss.

1. Slow wound healing. Inadequate vitamin D levels may lead to poor wound healing following surgery, injury or infection.

1. Depression. There have been a few studies done that showed that increasing vitamin d levels helped to improve mood.

As always, the only way to know that you have a vitamin d deficiency is to see your healthcare provider to have labs done, but if you have a vitamin d deficiency, here’s some ways that you can naturally increase your vitamin D.

1. Eat wild caught salmon. 3.5 oz of wild caught salmon has 125% of the recommended daily intake of vitamin d and it’s full of healthy fats.2. Eat mushrooms. Mushrooms are actually the only good plant source of vitamin d.
   
   3. Eat egg yolk. Vitamin D levels in egg yolk depend on sun exposure and the vitamin D content of chicken feed. Eggs from chickens that are given a vitamin-D-enriched feed may have up to 7 times the recommended daily intake.4. Eat canned tuna. Of course, you have to watch how much you eat to ensure you’re not eating too much mercury, but in appropriate amounts, tuna is a great source of niacin, vitamin K and vitamin D.

   5. Unfortunately, natural sources of vitamin D are limited, especially if you’re vegetarian, vegan, or don’t like fish. it’s important you take a high quality supplement of at least 5,000 – 10,000 IU daily. You can not get too much vitamin D and this is one supplement you will want to take for LIFE!

Do you think you’re getting enough vitamin D in your diet? If not, how are you going to start adding more into your diet today? Let us know in the comments!

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