Vitamin D – for many people, the name first brings sunlight to mind. But as modern lifestyles mean less time outdoors in the sun, deficiency of this vitamin has become a very common problem in towns and villages alike, and levels are likely to fall further in winter.

Vitamin D matters not only for bones; it is closely linked to muscles, nerves, immunity and even mental health. So when levels fall, some symptoms start to give warning early, though we often ignore them. Here are the signs.

• Bone pain: The best-known sign of vitamin D deficiency is pain in bones and joints. Many people put unexplained pain in the lower back, knees or back down to age or work stress. Yet if vitamin D stays low for a long time, the absorption of calcium by bones is impaired, so bones weaken and start to ache.
• Fatigue and drowsiness: Tiring easily or feeling drowsy all day is also a common sign. If the body does not feel refreshed even after enough sleep, low vitamin D may be behind it, because the vitamin plays a role in muscle strength and energy metabolism.
• Weak immunity: Another important sign is falling ill again and again. Frequent colds, coughs, fever or infections indicate weakening immunity. Vitamin D helps keep the immune system active; without it, the body easily succumbs to viruses and bacteria.
• Muscle cramps: Many people feel cramps, weakness or sudden pain in their muscles. Difficulty climbing stairs or muscle pain after little work can also be signs of low vitamin D. In older people this increases the risk of falls.
• Hair loss: An abnormal increase in hair loss and slow healing of wounds are also linked to vitamin D deficiency. The vitamin plays a role in cell renewal and skin health, so a long-term shortfall can affect skin and hair.
• Low mood: Vitamin D also has a mental effect. Feeling low, depression and loss of interest are sometimes linked to vitamin D deficiency. Research has shown that vitamin D affects "mood-regulating" hormones in the brain.

Most importantly, these symptoms can appear differently in different people. So if such symptoms persist for a long time, rather than deciding for yourself, it is essential to find out your vitamin D level through a blood test. If a deficiency is caught in time, it can easily be controlled through the right diet, time in the sun and, if needed, supplements on a doctor's advice.

The article cites the National Institutes of Health (NIH), Mayo Clinic and the Harvard T H Chan School of Public Health as sources.

Source: Jagonews24. First published in Bengali on The Agro News.