6 telltale signs you are low on Vitamin D and how to fix it

Vitamin D deficiency can silently affect well-being and for many, symptoms are often not noticeable in the beginning, till they start affecting the daily routine. According to the National Institutes of Health, around 1 in 4 US adults are deficient in this sunshine Vitamin.
While many are aware of the recommended daily allowance of Vitamin D which is 600 IUs in adults and 800 IUs for people over 70, maintaining the ideal levels is not always easy. Even exposure to sunlight and having Vitamin D-rich foods may not at times suffice. People often take a supplement, but without the doctor's advice, there is always a risk of overdosing which can lead to undesirable Vitamin D toxicity symptoms.
The production of Vitamin D in the body is a complex process that begins when rays in the invisible ultraviolet B (UVB) part of the light spectrum are absorbed by the skin. Our internal organs like the liver, the kidneys, get involved in the process that eventually results in a bioavailable form of the vitamin that the body can use.

The levels of Vitamin D in the body are also influenced by how well it is absorbed. As it is a fat-soluble vitamin, it's best absorbed in the bloodstream in the presence of dietary fat. Stomach juices, pancreatic secretions, bile from the liver, the integrity of the wall of the intestine — they all have some influence on how much of the vitamin is absorbed, as per Harvard Health.
Meanwhile, here is a look into some sneaky signs of Vitamin D deficiency that you may be ignoring all this while:

The condition of your bones and muscles can indicate to a great extent if you are deficient in Vitamin D. If the levels of this essential vitamin are low, the body isn't able to fully absorb calcium and phosphorus, which can increase risk of bone pain, bone fractures, muscle pain, and muscle weakness. When the deficiency is severe, it can increase risk of fall, especially for older individuals, as per Yale Medicine.
Vitamin D can play an important role in normal muscle function and when you experience muscle weakness or pain, it's a telltale sign of low vitamin D which could increase risk of falls too. According to a Bone Reports study, vulnerable, older individuals with vitamin D deficiency, particularly those living in institutions may benefit from vitamin D supplementation.
If you have been frequently developing tooth cavities and have been suffering from poor dental health, there could be a Vitamin D connection to your woes. As per a study, Vitamin D deficiency could lead to a range of oral diseases and has been linked with a higher risk of tooth defects, caries, periodontitis and oral treatment failure.

Vitamin D deficiency is linked to keratinocytes, a type of cell crucial to the growth of your hair. If your levels are low, hair loss can result due to an insufficient supply of these cells.
Unexplained fatigue that doesn't get relieved by resting well can stem from Vitamin D deficiency too. Not having sufficient levels can lead to mood changes, laziness and poor mental health too.
If your appetite has taken a hit, Vitamin D deficiency can be blamed for it. As per study published in The Journal of Steroid Biochemistry and Molecular Biology, Vitamin D is involved in regulating leptin, the appetite regulating hormone.

Sunlight: Spending time in sunlight, especially in morning hours can prepare your body to absorb the essential vitamin well. This is because your skin has a type of cholesterol that functions as a precursor to vitamin D and when this substance is exposed to UV-B radiation from the sun, it becomes vitamin D.
Fish: Certain type of fish like fatty fish, oily fish, including salmon, mackerel, and sardines, and seafood are packed with vitamin D. A 3.5-ounce or 100-gram of canned salmon can provide up to 386 IU of vitamin D which comes about 50% of the RDI.
Fortified foods: Many foods are fortified with vitamin D, which includes milk, breakfast cereals, orange juice, yogurt, soy drinks, and tofu.