I struggled for several months with symptoms of low energy, muscle weakness, aches in my joints, fatigue and feeling depressed or down. I woke up in the morning and did everything I could to ensure I fueled myself properly so that I felt good. I would hydrate with lemon water, have my usual cup of coffee, eat a healthy breakfast and take my multivitamin. No matter how hard I tried I was exhausted by noon every day. I found myself wanting a nap or needing more coffee to get through the afternoon. My entire body felt weak and I was experiencing dizzy spells. I also had unexplained weight gain even though I was eating a healthy, balanced diet and getting regular exercise.
I finally decided to make an appointment with my doctor. He asked me lots of questions about my symptoms and decided to do some blood work to see what was going on. When the lab results came in my doctor called and reviewed the results with me. He told me I had a vitamin D deficiency and with a little sunshine and a supplement I could get back to feeling myself again.
Vitamin D deficiency has become a wide-spread issue effecting an estimated 1 billion people world-wide. It was shocking to me after I found out that I had this deficiency how many people around me had the same issues. I spoke to friends and family members who had similar issues that I was having and were now on a supplement.
Why has this become such a common health issue? People are being more proactive with their skin in order to protect themselves against cancer. We are using more sunscreen when we go outdoors and many of us women already have it in our beauty products such as our face moisturizer and/or foundation. Sunscreen isn’t the only thing causing the D deficiency, people just aren’t spending as much time outdoors. Most people work indoors and wear clothing that covers 85-90% of their body. Leaving very little of our skin exposed to the suns rays.
Why the feeling of weakness? There are vitamin D receptors in human muscle that have a direct effect on muscle strength. A severe vitamin D deficiency can cause myopathy, which can cause muscle weakness and pain. Having adequate vitamin D can prevent post-workout pain and increase the speed of muscle recovery. As I was reading about this deficiency, it all started to make sense. I was relieved to know it could be an easy fix. I had convinced myself it was depression and had even thought it might be hyperthyroidism which has some similar symptoms.
*So how much vitamin D do we need? It really depends on how low your numbers are. In most cases taking a supplement containing up to 6000 IU daily should be sufficient to increase your numbers. After your numbers increase you may only need 1000 – 2000 IU for maintenance. You may also need more if you are heading into the Winter months vs. the Summer months. Take the supplement with a meal that contains fat, this increases the absorption by over 30%! Make an effort to get outside more often. Don’t have much time to soak up some sun? Try to schedule a 15 minute block twice a day to sit outside. Take the kids out with you, walk your dog or sit in a chair and read a book.
There are a few foods that naturally contain vitamin D but they are not enough to treat the deficiency alone. These foods along with some sunshine could do the trick though. Try incorporating these into your diet: cod liver oil, salmon, sardines, tuna, shiitake mushrooms and eggs.
*Talk to your doctor for more information and a treatment plan that fits your needs.
Have you had these symptoms or been diagnosed with vitamin D deficiency? Leave me a comment on Facebook or Instagram and let me know your experience! I would love to hear from you.
((Hugs))
Kari
P.S. Check out my website to find out how to get 75% off your first order at LifeEquals. This is the brand I use for my vitamin D supplement and my women’s multivitamin! www.ShineWithinNutrition.com
