Four key signs to spot in March as ’40pc of adults’ become deficient

There are four key symptoms to look out for in March, as almost half of Brits are at risk of a common vitamin deficiency. According to the National Institute for Health and Care Excellence (NICE), around 40 per cent of adults will be lacking in vitamin D at this time of year.

This can be dangerous in the long term, as it can lead to bone damage, including rickets in children and osteomalacia in adults.

On the NICE website, it referenced data from the UK National Diet and Nutrition Survey, which found that typically 23% of adults aged 19–64 years and 21% of adults aged 65 years and over are deficient in vitamin D.

However, between January to March, this figure rises to 29.3% of people aged 65 years and over, and 40% of people aged 19–64 years. This is partly due to the fact that the UK doesn’t get much sunlight in these months, which is a key way to get vitamin D.

For this reason, the NHS advises everyone to take vitamin D supplements daily between October and March. If you are suffering from a vitamin D deficiency, the symptoms can be subtle.

The Cleveland Clinic lists four main signs to look out for. In adults, these include:

• Fatigue
• Bone pain
• Muscle weakness, muscle aches or muscle cramps
• Mood changes, like depression

Children with a mild vitamin deficiency may have “weak, sore and/or painful muscles”. If this develops into rickets, they could have:

• Incorrect growth patterns due to bowed or bent bones
• Muscle weakness
• Bone pain
• Deformities in joints

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However, this is “very rare”. The Cleveland Clinic explains: “Vitamin D deficiency means you don’t have enough vitamin D in your body.

“It primarily causes issues with your bones and muscles. Vitamin D is an essential vitamin that your body uses for normal bone development and maintenance.

“Vitamin D also plays a role in your nervous system, musculoskeletal system and immune system.”

Good sources of vitamin D

From about late March or early April to the end of September, the NHS says that “most people” should be able to make all the vitamin D they need from sunlight. “The body creates vitamin D from direct sunlight on the skin when outdoors,” the health body says.

“But between October and early March, we do not make enough vitamin D from sunlight.” If you choose to take vitamin D supplements, 10 micrograms a day will be enough for most people.

Vitamin D is also found in a small number of foods. Sources include:

• Oily fish – such as salmon, sardines, trout, herring or mackerel
• Red meat
• Egg yolks
• Fortified foods – such as some fat spreads and breakfast cereals
• Liver (avoid liver if you’re pregnant – find out about foods to avoid in pregnancy)

In the UK, cows’ milk is generally not a good source of vitamin D because it is not fortified, as it is in some other countries like the US.

If you decide to take supplements, you should not take more than the recommended amount. The NHS adds: “Do not take more than 100 micrograms (4,000 IU) of vitamin D a day as it could be harmful.

“This applies to adults, including pregnant and breastfeeding women and the elderly, and children aged 11 to 17 years. Children aged one to 10 years should not have more than 50 micrograms (2,000 IU) a day.

“Infants under 12 months should not have more than 25 micrograms (1,000 IU) a day.” If you think you or your child are deficient in vitamin D, you should speak to your GP.

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