How to Know if You Have a Vitamin D Deficiency

Only about 3 out of every 100 people have adequate Vitamin D levels (without supplementation).  That means, If you’re not already supplementing, the likelihood you have low Vitamin D is very high.  If you’re unsure what your Vitamin D levels are, it can be fairly simple to run a Vitamin D lab test at home.  These tests are cost-effective and generally less expensive than a visit to your PCP.

Most individuals need 36 IUs of Vitamin D per pound of body weight.  If you weigh 130 lbs, that is over 4,000 IUs. This is the optimal dosage in order to be within the 50-80 IU range on lab tests. Conventional medicine will tell you most adults only need 2,000 IUs per day. That will get you 30 on your bloodwork.  There is a big difference between optimal and adequate Vitamin D levels.

Symptoms of a Vitamin D Deficiency

• Fatigue, overall lethargy, brain fog, etc.

• Poor sleep. Vitamin D affects your overall adrenal and thyroid status and is crucial to your thyroid health. Our bodies are meant to get Vitamin d early in the day to turn up cortisol levels early in the day and turn on melatonin levels in the evening when its time to sleep.

• Bone pain or achiness. Vitamin D is essential for building up and rejuvenating the bones.

• Low mood, depression, Seasonal Affective Disorder (SAD)

• Hair loss. Vitamin D is essential to strong, healthy hair.

• Muscle aches, pains, and weakness.

• Loss of appetite.

• Weakening of the immune system. If you get sick more often (5-6 times a year) or it takes longer to recover from a cold, there could be a Vitamin D deficiency

Best Sources of Vitamin D

• Sun. The best way to get Vitamin D is through the sun.  However, most people don’t get a tan or they only tan certain parts of their body once or twice a week. That alone is not enough for proper Vitamin D intake.

• Foods: The following foods are good sources of the D3 form of Vitamin D.

  • Fatty Fish (Trout, Salmon, Mackerel, Sardines with Skin)

  • Egg Yolks

  • Fish Liver

  • Beef Liver

  • Cod Liver Oil

 While getting adequate sun exposure and eating foods high in Vitamin D are optimal for Vitamin D intake, that alone will most likely not be enough to meet the minimum IUs required for optimal health. Therefore, supplementation is necessary.

Contact me if you have any questions about your Vitamin D levels and if you’re meeting the minimum requirements for optimal health!