Vitamin D deficiency threatens health: symptoms and expert advice

We all have experienced fatigue, bone and joint pain, poor sleep, or unexpected weakness in our lives. Often, such conditions are attributed to ordinary stress, psychological strain, or age. However, it is through these signs that vitamin D deficiency, which plays an important role in our body, sends a warning. In fact, if ignored, these small symptoms can later lead to serious illnesses.

Vitamin D is necessary for almost all structures and processes in our body. It is essential for strengthening the immune system, developing bone tissue, stabilizing mood, and even for the function of the cardiovascular system. Without vitamin D, both the quality and length of life decrease.

Most common and often unrecognized symptoms

1. Constant fatigue and lack of energy. Many people feel weak in the morning even after sleeping for 8–9 hours. Vitamin D activates the enzymes necessary for energy production in cells. If it's lacking, the body feels as if it can’t “charge the battery”.

2. Muscle discomfort and cramps. Shaking in the toes, weakness in muscles, or muscle pain and cramps during the day may be linked to vitamin D deficiency. This is especially true for the elderly, who may find it harder to climb stairs or get up from low chairs.

3. Unexplained pain in bones and joints. Due to lack of calcium, bones and joints become fragile, and even minor blows can cause pain. These issues may not show up on X-rays but are noticeable in daily life.

4. Weakened immunity. Vitamin D stimulates the production of special peptides that provide antibacterial and antiviral protection. Frequent colds, getting sick more than 3–4 times a year, or having severe viral infections may indicate a deficiency of vitamin D.

5. Mood and emotional changes. Irritability, unstable mood, deep anxiety, and even tendency toward depression — all are linked to the synthesis of the “happiness hormone” serotonin. Without vitamin D, serotonin levels decrease and people lose enjoyment in life.

6. Persistent sweating of the scalp. If your scalp sweats heavily regardless of weather conditions or physical activity, it’s important to check your vitamin D levels.

7. Hair loss and slow wound healing. This substance is actively involved in tissue regeneration and the formation of new cells. With a deficiency, small wounds take weeks to heal, and hair keeps falling out regardless of treatment.

8. Memory and concentration problems. This applies not only to the elderly, but also to those who work in sunless rooms. Concentration and the ability to remember tasks may decrease.

9. Bone fragility, fractures, and osteoporosis risk. Without vitamin D, calcium is not absorbed, bones thin out, and with age, fractures become more frequent. In children, rickets can develop; in adults, osteomalacia, and later osteoporosis.

What should you do? What measures are advisable?

Take a blood test. To know your exact vitamin D level, take the 25(OH)D test. The normal range is 30–50 ng/ml; below 20 is a serious deficiency.

Use sunlight. Expose your face and hands to the sun for at least 10–30 minutes daily, getting your “first dose” without SPF cream.

Enrich your diet. Eat oily fish like salmon, tuna, sardines, egg yolks, beef liver, and fortified milk or other products.

Do not take vitamins without a doctor’s advice. An overdose of vitamin D can be harmful, causing toxicity, blood pressure, or heart rhythm disorders.

Do not ignore your body’s signals!

Pay attention: if you notice at least 3–4 of the above symptoms, it’s not a reason to panic, but your body is signaling you. Behind each small symptom may be a serious health threat. For the modern person, the wisest path is prevention and regular medical check-ups.

As Zamin.uz editorial team, we recommend that readers pay attention to every change in their bodies to improve quality of life and remain healthy and active. Vitamin D deficiency is not just a summer or winter issue; it can occur at any time of the year.

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