The importance of vitamin D and the consequences of deficiency in the body

Vitamin D deficiency is a common health condition that often goes undiagnosed. Its symptoms can be non-specific and easily confused with other health problems. Ensuring adequate levels of this vitamin is essential for everything from bone strength to immune function. If the body is deficient in vitamin D for a long time, it can lead to a variety of health problems and reduce a person’s well-being.

What is vitamin D and why is it important?

Vitamin D is a fat-soluble vitamin that helps the body absorb calcium and phosphorus, minerals needed for strong bones and teeth. It also contributes to normal immune function , muscle function, and cell repair. The human body synthesizes this vitamin when exposed to sunlight, but a lack of sunlight during the fall and winter months can make it difficult to get the necessary amount, so it often needs to be supplemented through diet or supplements.

How can you take vitamin D?

Although sunlight is the main source of vitamin D, it is also possible to get it from food. Fatty fish, such as salmon, mackerel and herring, are particularly rich in vitamin D. Eggs (especially their yolks), mushrooms and fortified foods containing vitamin D – milk, yoghurt, plant-based milk alternatives and breakfast cereals – are also important sources. Dietary supplements are especially important in cases where it is not possible to provide sufficient amounts of the vitamin through food and sunlight.

How to recognize vitamin D deficiency?

Low vitamin D levels can manifest as fatigue, muscle weakness, bone pain, or frequent illness. Because these symptoms are nonspecific, deficiency is often overlooked or associated with other health conditions. Mood swings—feelings of depression, anxiety, or low mood—can also be linked to low vitamin D levels.

Why does vitamin D deficiency occur?

Several factors can contribute to vitamin D deficiency:

• Lack of sunlight , which is typical when living in regions with limited UVB radiation (for example, in Latvia during the winter months).

• Nutritional deficiencies if products containing or enriched with vitamin D are not consumed daily.

• Certain lifestyle factors , such as prolonged indoor exposure, plant-based diets, or an unbalanced diet.

How to check vitamin D levels?

The only way to accurately determine the amount of vitamin D in the body is through a blood test. Your doctor may recommend a lab test based on your symptoms or lifestyle assessment. If a deficiency is detected, treatment usually involves taking supplements and retesting after a certain period of time to assess the effectiveness of the treatment. It is recommended that you have this test regularly, especially in winter or if you spend most of your time indoors.

Prevention and Deficiency Prevention

To prevent vitamin D deficiency, it is important to:

• Eat a balanced diet that includes sources of vitamin D – fish, eggs, mushrooms, fortified dairy and grain products;

• Additionally, take vitamin D in the form of dietary supplements, especially in autumn and winter;

• Stay in the fresh air regularly , whenever possible, on sunny days.

Consequences of long-term vitamin D deficiency

If vitamin D deficiency is not treated in time, it can cause several serious health problems:

• Weakened bone structure , increased risk of osteoporosis and fractures;

• Muscle and joint pain , decreased muscle strength;

• Immune system disorders , which increase susceptibility to disease and inflammation;

• Psychological symptoms , including depression, anxiety, and emotional instability.

Conclusion:
Vitamin D is essential for maintaining good health, but its deficiency is a silent and often unnoticed threat. To maintain well-being and prevent long-term complications, it is important to have regular blood tests, eat a balanced diet, and take supplements if necessary. Prevention is the best way to avoid complications that arise when the body does not receive enough vitamin D for a long time.