Understanding the Role of the Sunshine Vitamin in Musculoskeletal Pain
Vitamin D, also known as the sunshine vitamin, is a vital nutrient for human health and well-being. It plays an important role in many bodily functions, including musculoskeletal pain. Low levels have been linked to increased pain and discomfort in the bones, joints, and muscles. To better understand the role it plays in musculoskeletal pain, let’s take a closer look at healthy ranges, its role in the body, signs of deficiency, and how low levels are determined. In addition, we’ll explore the top three ways to improve those levels.
What is Vitamin D
Let’s refresh a bit on what the sunshine vitamin is. It is a fat-soluble vitamin that has long been associated with healthy bones and muscles. It is found naturally in foods such as fish, eggs, fortified milk, and cod liver oil, and it can also be produced in the skin through exposure to sunlight. Vitamin D plays an important role in the human body by helping the body absorb calcium and phosphorus, two key nutrients needed for strong bones and healthy muscles. Studies have also shown that vitamin D plays a role in the functioning of other body systems, such as the nervous and immune systems. ( Dang it there is that nervous system again!)
Low levels can lead to health problems, such as soft, weak bones (osteomalacia) and weakened muscles. People in the U.S. are especially prone to low levels of vitamin D, with up to 75% of adults being deficient in the vitamin! That’s like everyone who doesn’t live in Florida, Cali, or Texas!
Other vitamins, such as calcium and vitamin K, are needed to help the body use the vitamin D it has and to keep levels within healthy ranges. The question on everyone’s mind is, Can low Vit D cause pain? The answer is yes, there is a correlation. Studies show that people with low levels are more likely to experience musculoskeletal pain. So let’s see what we can do about that.
Some Key Functions
Vitamin D plays an essential role in the human body and has a range of benefits. It is most well-known for its role in bone health and calcium absorption, but it also impacts many other areas of the body. It helps with the regulation of cell growth, neuromuscular and immune function, and inflammation. ( Did you catch that?)
In terms of its impact on bones and calcium absorption, Vitamin D enables the body to absorb calcium, which is essential for strong bones and teeth. I think this is the role we all remember best.
This vitamin is also important for the immune system. It helps the body to create proteins that fight infection, as well as regulate the production of T cells and B cells, which are critical for fighting off illness and disease. Low levels of Vitamin D have been linked to an increased risk of respiratory infections, so ensuring adequate levels can help to support a healthy immune system.
It also plays an important role in the nervous system, helping to regulate neurotransmitter release in the brain, as well as supporting neuronal growth. Low Vitamin D levels have been associated with depression, multiple sclerosis, and other neurological disorders.
Additionally, the sunshine vitamin helps with inflammation throughout the body, decreasing inflammation-causing proteins, as well as promoting anti-inflammatory proteins. It can play a role in reducing pain from conditions such as arthritis.
What are the Signs of Vitamin D Deficiency?
Before you come at me, I know… these are really common symptoms for like… everything. I know. However, if we are looking for all the various things we can improve to help our chronic pain, then what’s another blood test?
- Fatigue and tiredness
- Bone and back pain
- Impaired wound healing
- Bone loss
- Hair loss
- Muscle pain and weakness
- Increased risk of infections
- Weak immune system ( you get sick a lot)
- Poor bone growth in children
- Stress fractures, especially in your legs, pelvis, and hips
How are Low Levels Determined?
A simple blood test is used to see what your levels are. This is a good time to remember that 75% of the US is low in this vitamin. So, it would not be unusual if yours is low. It’s merely another route to helping you help yourself on your pain journey.
Ranges are as follows:
Low: 12 ng/ml or below ( My lowest levels were 6 in 2010!)
Average: 20 ng/ml or above
High:50 ng/ml or above
3 Ways to Improve Your Vitamin D Levels
- Time outside– Spending time in the sun is another excellent way to get Vitamin D naturally. It’s recommended that you spend around 15 minutes in the sun each day, although more time may be needed if you have darker skin or live further away from the equator. Always make sure to wear sunscreen with at least an SPF of 15 or higher to protect your skin.
- Foods
- oily fish, such as mackerel, tuna, and trout
- beef liver
- portobello mushrooms
- chicken breasts
- eggs
- dairy products
- fortified cereals
- Supplements – If you’re unable to get enough Vitamin D from diet or sun exposure, taking a supplement can help. Supplements come in two forms, D2 (from plants) and D3 ( from animals), both of which are effective for raising your Vitamin D levels. It’s important to note for better absorption of vitamin D, you must include vitamin K, magnesium, and zinc in your diet. ( You can also find liquid Vit D with K.)
Conclusion
In conclusion, Vitamin D is an essential vitamin for the human body and its role in musculoskeletal pain should not be overlooked. Low Vitamin D levels can result in a variety of common signs and symptoms, such as muscle and joint pain, fatigue, and increased susceptibility to infections. Vitamin D deficiency can be determined through a blood test, and the standard healthy range is typically 20-50 ng/mL. Fortunately, there are a variety of ways to increase Vitamin D levels, including spending time outdoors, taking supplements, and eating foods that are rich in the vitamin. As with any medication or supplement please talk to your doctor and make sure you NEED supplementation before you take it.
