Vitamin D plays a crucial role in the body, helping metabolize food into energy, boosting immunity, supporting cell development, and protecting the body from pathogens. Maintaining adequate levels is vital for overall health.

Daily vitamin D requirements vary by age. Children aged 1-18, adults, and pregnant or breastfeeding women generally need about 600 IU (15 mcg) daily. Individuals over 70 years old require 800 IU (20 mcg). To meet these needs, ensure you get reasonable sunlight exposure and consume vitamin D-rich foods such as fatty fish and yogurt. A deficiency in this essential nutrient can manifest through several observable signs.

Dry or itchy skin often signals a vitamin D deficiency. This essential nutrient's absence can slow cell regeneration and weaken the skin's protective barrier, leading to dryness, flakiness, and itching. These symptoms commonly appear on the arms, face, or legs. If moisturizing and skincare routines do not alleviate the condition, consulting a doctor is advisable.

Slow wound healing is another subtle indicator of low vitamin D. When vitamin D levels are insufficient, the body's ability to repair tissue and mount an immune response diminishes, causing scrapes or skin lesions to heal more slowly than usual. This sign is frequently overlooked because the healing process often goes unmonitored.

Hair loss can also be linked to vitamin D deficiency. Low levels of vitamin D may weaken hair follicles, shorten the hair growth cycle, and increase the risk of hair thinning or even patchy hair loss. Common symptoms include sparse hair, a visible scalp, slow hair growth, dullness, brittleness, and a lack of shine.

Brittle nails or changes in nail appearance point to a deficiency. Beyond impacting skin and hair, insufficient vitamin D can make nails brittle, prone to cracking, and lead to the development of ridges, discoloration, or slow growth. Vitamin D is essential for maintaining keratinocyte formation, which is crucial for healthy nail development.

Pale or uneven skin tone may indicate low vitamin D. This vitamin influences pigment-producing cells, affecting skin color and brightness. Individuals with low vitamin D levels sometimes notice their skin appearing pale, sallow, or dull, with an uneven tone, or experiencing frequent acne and rashes. A face that lacks radiance, despite a healthy lifestyle including adequate sleep and a balanced diet, could be a sign.

By Le Nguyen (Source: Times of India)