Many Americans are unaware they may be living with a vitamin D deficiency, a condition that can lead to fatigue, bone pain, and even increased risk of certain illnesses. The issue is surprisingly common – nearly two-thirds of Americans are estimated to have low or insufficient levels of the essential nutrient.
Dr. Bernadette Atanga, an internal medicine and pediatrics physician, experienced this firsthand. After moving from Houston, Texas, to Michigan, she noticed a significant increase in fatigue and the onset of dizziness. Despite a battery of tests, her primary care physician found nothing amiss except for critically low vitamin D levels. “After several weeks of high-dose supplementation prescribed by my endocrinologist, both the fatigue and dizziness resolved,” she told the Daily Mail.
Vitamin D is crucial for the body’s absorption of calcium and phosphorus, vital for maintaining strong bones. It also plays a role in nervous system function, muscle health, and immune response. The body produces vitamin D when skin is exposed to sunlight, but obtaining sufficient amounts can be challenging, particularly during winter months or for individuals with darker skin or who live in northern latitudes.
While bone and muscle health are well-established benefits of adequate vitamin D, emerging research suggests its influence extends to other areas of health. Experts are now exploring links between vitamin D levels and hair growth, immune function, and mental well-being.
Dr. Daniel Ghiyam, medical director and longevity expert at MedPodLA, describes vitamin D as more than just a vitamin. “I see it more as a hormone that affects multiple systems in the body – such as bone metabolism, immunity, neuromuscular function, and mood and cognition – than as a straight vitamin,” he explained.
Obtaining sufficient vitamin D can be achieved through diet, supplementation, or a combination of both. Foods rich in vitamin D include fatty fish like salmon and mackerel, egg yolks, and fortified foods such as milk, yogurt, and orange juice. However, Dr. Raj Dasgupta, an internal medicine physician and chief medical advisor for Sleepopolis, notes that “most people struggle to get enough from diet alone.” He recommends that most adults aim for 600 to 800 international units (IU) per day, with some potentially needing 1,000 to 2,000 IU to maintain healthy levels.
Over-the-counter vitamin D supplements are readily available, typically ranging from 400 to 10,000 IU per dose. Prescription-strength supplements, offering up to 50,000 IU, are available for treating severe deficiencies. However, it’s crucial to avoid excessive intake, as it can lead to elevated calcium levels and potential kidney or heart problems.
Recent studies have highlighted a surprising connection between vitamin D and hair growth. Dermatologist Dr. Christina Han explains that vitamin D supports the hair cycle and follicle health. A deficiency can disrupt the growth phase, leading to increased hair shedding. Here’s particularly common in post-menopausal women, who experience both a natural decline in estrogen levels (which can shrink hair follicles) and an increased risk of vitamin D deficiency.
Dr. Han also points to vitamin D’s antioxidant properties, which can protect the skin from damage caused by UV radiation and inflammation. “Vitamin D helps to repair damage and reduce oxidative byproducts in the skin… [and] keep the skin turnover normal and the skin barrier protected against infection and overall immunity,” she said.
Individuals with darker skin are at a higher risk of vitamin D deficiency due to the melanin in their skin, which acts as a natural barrier to UV radiation. Those living in regions with limited sunlight exposure, such as northern climates, are also more susceptible.
The impact of vitamin D extends to mental health as well. Dr. Wesley Buckle, a licensed naturopathic doctor at The Oasis Addiction Treatment Center, notes that low vitamin D levels are associated with seasonal mood changes and higher rates of depression. This connection is thought to be due to the presence of vitamin D receptors in brain areas responsible for cognition, mood, and memory.
Emerging research also suggests a link between vitamin D deficiency and an increased risk of dementia. Low levels have been associated with inflammation and neurodegeneration in the brain, potentially contributing to the development of Alzheimer’s disease. A study from the University of South Australia found that maintaining adequate vitamin D levels could potentially prevent up to 17 percent of dementia cases.
Determining vitamin D status requires a blood test, according to Dr. David Jan, head of research and development and manufacturing at Aonic. He cautions against self-diagnosis and emphasizes the importance of consulting a healthcare professional before starting supplementation. “Because vitamin D is stored in the body, taking too much can cause calcium levels to rise, which may affect the kidneys or heart,” he explained. He recommends choosing vitamin D3 supplements, as they are generally better absorbed, but notes that vitamin D2 remains an option for vegetarians and vegans.
maintaining adequate vitamin D levels is a proactive step towards overall health and well-being. While supplementation can be beneficial, it’s essential to do so under the guidance of a healthcare provider to ensure safety and effectiveness.
