One of the most important nutrients you need to consume in your daily diet is Vitamin D. If you lack vitamin D in your diet, there are several subtle and not so subtle signs that let you know you’re deficient in this important nutrient.

 

What Are the Consequences That Come From Not Enough Vitamin D?

The most common consequence of insufficient vitamin D is adult osteomalacia and rickets in children. However, not enough vitamin D can result in metabolic disorders, skeletal diseases, autoimmune disorders, cardiovascular disease, cognitive disorders, infections, cancer and death.

 

11 Warning Signs That You’re Vitamin D Deficient

There are 11 signs you need to watch out for when it comes to vitamin D deficiency. These are:

  • Bone and muscle weakness – This vitamin is important for healthy teeth, bones and muscles. If these feel weak, you may be deficient in this vitamin.
  • Feelings of sadness – It’s not uncommon for women low in vitamin D to feel depressed or have feelings of profound sadness.
  • Chronic gum disease – vitamin D deficiency can cause bleeding gums, swelling and redness.
  • Sensitivity to pain – People suffering with low levels of vitamin D often suffer with chronic pain.
  • High blood pressure – This vitamin is very important to the heart, and not enough of it, will cause your blood pressure to rise
  • Sleepiness – Without the proper amount of vitamin D in the body, you may feel lethargic and unable to get through your day without feeling sleepy.
  • Endurance level drops – As an athlete, you need to have plenty of vitamin D to carry out the intense exercise. Without it, you’ll have less energy to perform.
  • Mood swings – This vitamins helps in the production of serotonin, which is a player in your mood.
  • Overweight/obese – Vitamin D is a fat-soluble vitamin that’s stored in the fat cells. People who have excess weight must increase the amount of vitamin D they get.
  • Hand sweating – A classic vitamin D deficiency sign is hand sweating. It’s often seen in newborns due to neuromuscular irritability.
  • Darker skin – African-Americans are susceptible to vitamin D deficiency, as their skin color must get about 10 times more sun to generate the same amount of vitamin D in a pale-skinned person.

 

What Are Good Sources Of Vitamin D

Most of the human body’s vitamin D source comes from exposure to the sun (about 80 to 90 percent). There are many great sources of vitamin D that doesn’t provide adequate amounts.  Anyone under the age of 70 (this includes children) need about 600 IUs of vitamin D every day. People 70 years of age and older need about 800 IUs.

If there is no sunlight to provide the vitamin D, children are at risk for developing rickets with adults being at risk for osteoporosis.
Besides the sun, there are all kinds of Vitamin D sources you can take in such as:

  • Cereals
  • Egg yolks
  • Milk
  • Orange juice
  • Salmon
  • Sardines
  • Shrimp
  • Yogurt