What Causes Low Vitamin D?
Have you ever wondered why you wake up feeling tired and sluggish despite having seemingly had enough sleep? Do you often feel drained, achey and overall unwell? Chances are, your vitamin D levels are low, and your body has been trying to tell you. So what causes low Vitamin D, and what can we do about? WUKA experts discuss.
In this article we’ll look at:
What Causes low Vitamin D
What Vitamin D is and why we need it
The common signs and symptoms of Vitamin D deficiency
How to boost your Vitamin D levels
What Causes Low Vitamin D?
So you’re pretty sure your Vitamin D levels are low? You’re not alone, and there are many reasons why this could be happening.
Lack of sun exposure
Because Vitamin D is made in the body via direct exposure to sunlight, a lack of this can lead to a deficiency. Here’s why you might not be making enough Vitamin D:
- Limited time outdoors: we spend up to 90% of our time indoors, which means that we’re just not giving our bodies a chance to produce the Vitamin D it needs.
- Sun screen: protecting your skin from harmful UV rays is absolutely the right thing to do - but one theory is that sunscreen could also block vitamin D production. We’re not advising you stop using sunscreen though - according to The Skin Cancer Foundation there’s more evidence supporting the use of it to protect your skin.
- Where you live: allow us to moan about the weather for a moment! Living in the UK or other northern countries can be an uphill battle when it comes to Vitamin D deficiencies. The NHS advises that most people in the UK do not make enough Vitamin D between October and early March, thanks to our climate.
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Your skin’s pigmentation: studies like this one indicate that the colour of your
skin affects how much vitamin D you can produce. Darker skin contains more melanin, which allows less UV rays to penetrate the skin. This also means these individuals need more sun exposure to produce Vitamin D.
Diet
As much as we try, it can be hard maintaining a perfectly balanced diet - and this could be another reason why your Vitamin D levels are low.
Unless you're eating fatty fish every day (and the chances of that aren’t likely to be high), you're probably not getting enough Vitamin D in your diet. This is especially challenging if you don’t like fish, or you have allergies and intolerances. Vegan and vegetarian diets can be low in foods rich in Vitamin D too.
Digestive Issues
Some health conditions can play havoc with your body's ability to absorb vitamin D, such as:
- Celiac disease
- Inflammatory bowel disease
- Chronic liver problems
Weight loss surgery can also play a role in how much Vitamin D your body can absorb.
What is Vitamin D?
It’s known as the ‘sunshine vitamin’ because the body makes it after exposure to sunlight. It can also be consumed as a supplement, of via foods that are rich in Vitamin D, or that have been fortified with Vitamin D.
Vitamin D is essential for building and maintaining healthy bones and muscles, and
supporting the immune system. Low levels of Vitamin D can cause problems with the body’s ability to absorb calcium, leading to weaker bones; it can also lead to weak muscles, and a dip in your mood. Research has also shown that Vitamin D could pay a role in brain health too. Read more about Vitamin D here.
Overall, Vitamin D is pretty essential to our health and wellbeing - yet many of us actually struggle to maintain good levels within the body. But how can we tell?
Signs you might be low in Vitamin D
Of course, signs and symptoms of Vitamin D deficiency can vary from person to person, but the most common are:
- Fatigue and tiredness
- Bone and muscle pain
- Frequent illnesses or infections
- Depression or mood changes
- Hair loss
- Impaired wound healing
If you’re concerned about any of these symptoms, make an appointment to see your GP to discuss. Read more about the signs and symptoms of Vitamin D deficiency.
How to boost your Vitamin D levels
While it’s common to have a Vitamin D deficiency, the good news is that it’s also pretty easy to boost your levels too.
Vitamin D supplements
Supplements are a quick and easy way to get your Vitamin D level back on track, and there are various forms available to choose from:
- Traditional tablets
- Liquid drops
- Vitamin D gummies - perfect if you hate swallowing pills)
- Vegan vitamin D options made from lichen
- Combination supplements like vitamin D3 with K2
Vitamin D3 and K2
Vitamin K2 helps your body use vitamin D more effectively by directing calcium to your bones rather than your arteries. We use this powerful combination in our new WUKA Cycle Care Vitamin D gummies - you can read more about the difference between Vitamin D3 and K2 here.
Lifestyle changes
Vitamin D supplements can help, but there are other changes you can make to restore and sustain your Vitamin D levels too:
- Spend time outside - during midday hours when possible
- Include fatty fish in your diet if you eat animal products
- Look for fortified foods - such as cereals
- Consider natural vitamin D supplements if you're struggling with food sources
The bottom line on Vitamin D deficiency
Vitamin D is essential, and having low levels can make you feel pretty miserable. Speak to your Gp if you experience symptoms of low Vitamin D, and ask to have your levels tested - it's a simple blood test that can tell you exactly where you stand. From there, you can work with your docor to find the right solution for you, whether that's more sun exposure, dietary changes, or supplements.
If you do choose supplements, consider your lifestyle and preferences. Hate swallowing pills? Vitamin D gummies for adults might be your answer. Following a plant-based diet? Look for vegan vitamin D supplements. Want the most bang for your buck? A combination of vitamin D3 with K2 could be your best bet. Luckily, WUKA Cycle Care Vitamin D gummies tick all of those boxes for you!
Remember, addressing vitamin D deficiency isn't just about popping supplements - it's about making sustainable lifestyle changes that work for you. Small steps, like a short walk during lunch break or choosing the right supplement format, can make a big difference in maintaining healthy vitamin D levels.
