Why Vitamin D Matters (Especially in Pittsburgh!)
January 2, 2024
Updated: 02/12/2025
https://www.drperlmutter.com/vitamin-d-dementia-risk/
Winters are dark in Pittsburgh, the gray skies and cold days are with us for months. But did you know our city’s lack of sunshine could be putting your health at risk? Vitamin D, known as the “sunshine vitamin,” is crucial for strong bones, a healthy immune system, and even mental well-being.
Unfortunately, many Pittsburghers aren’t getting enough Vitamin D, leading to a range of symptoms that often go unnoticed. If you’ve been feeling tired, achy, or under the weather, your Vitamin D levels could be to blame.
What Does Vitamin D Do?
Vitamin D plays a critical role in:
✔ Bone health – Helps your body absorb calcium and phosphorus, preventing brittle bones and osteoporosis.
✔ Immune function – Supports your body’s ability to fight off illness.
✔ Mood regulation – Low levels are linked to anxiety, depression, and seasonal affective disorder (SAD).
✔ Heart health – May help reduce the risk of high blood pressure, heart disease, and diabetes.
✔ Muscle function – Deficiency can contribute to muscle pain, weakness, and increased risk of falls.
How much vitamin D3 do you need? The amount depends on your age; according to the Vitamin D Council we need 45 iu’s per pound of body weight. How can you tell if you are getting enough vitamin D? The best way to tell is by having a blood test called 25 (OH) D performed. Optimal levels should be between 60-80 ng/dL. However, the development of certain symptoms can also indicate that you have a vitamin D deficiency.
If you recognize any of these signs, it may be time to check your Vitamin D levels:
12 Symptoms of Vitamin D Deficiency
1. Frequent Illness
Vitamin D is essential for a strong immune system. If you’re catching colds, flu, or other infections more often than usual, you may be deficient.
2. Constant Fatigue
Feeling exhausted despite getting enough sleep? Low Vitamin D levels could be the cause. Studies show that severe fatigue is a common symptom of deficiency.
3. Chronic Back Pain
Lower back pain that isn’t related to an injury could be linked to low Vitamin D, which is vital for bone health.
Aching bones, especially in the legs, ankles, or forearms, could be a sign of poor calcium absorption due to Vitamin D deficiency.
5. Feeling Down or Depressed
If you’ve been experiencing persistent low mood or depression, it may not just be the winter blues—Vitamin D plays a key role in brain health and serotonin production.
6. Increased Anxiety
Are you feeling more anxious than usual? Research suggests Vitamin D deficiency may contribute to heightened anxiety and mood swings.
7. Slow Wound Healing
If cuts or bruises take longer to heal, you might need more Vitamin D. This nutrient helps with tissue repair and inflammation control.
8. Bone Loss & Osteoporosis Risk
Women over 50 with low bone density are often Vitamin D deficient. Maintaining healthy levels is key to preventing fractures and osteoporosis.
9. Excessive Hair Shedding
Losing more hair than normal? Vitamin D deficiency has been linked to hair loss conditions like alopecia.
10. Unexplained Muscle Pain
Muscle aches and weakness can stem from low Vitamin D, as this vitamin plays a role in nerve and muscle function.
11. Excessive Sweating
If your head sweats excessively (even in cool weather), it could be a sign of Vitamin D deficiency.
12. Digestive Issues
Gut problems like bloating, gas, and IBS symptoms may be connected to poor fat absorption due to low Vitamin D levels.
How Much Vitamin D Do You Need?
According to the Vitamin D Council, adults need 45 IU per pound of body weight for optimal health. However, the best way to determine your needs is with a 25(OH)D blood test, which measures your Vitamin D levels. Experts recommend an optimal range of 60-80 ng/mL for overall wellness.
How to Increase Your Vitamin D Levels
•Get More Sunlight – Aim for 15-30 minutes of sun exposure daily (without sunscreen). However, Pittsburgh’s cloudy weather makes this difficult year-round.
•Eat Vitamin D-Rich Foods – Fatty fish (salmon, tuna), egg yolks, and fortified dairy can help, but diet alone may not be enough.
•Take a Vitamin D3 Supplement – Most people in Pittsburgh need supplementation to maintain healthy levels. Vitamin D3 is the most effective form.
Concerned about a deficiency? **
Get Your Vitamin D Levels Tested! (25OHD)
Click HERE to purchase a test kit.
Vitamin D deficiency is a widespread concern, with significant implications for overall health. A comprehensive review in the American Journal of Clinical Nutrition highlights that this deficiency is now recognized as a pandemic, primarily due to limited sun exposure and inadequate dietary intake.
Research indicates that insufficient vitamin D levels are associated with an increased risk of various health issues, including cardiovascular diseases, certain cancers, and autoimmune disorders.
Vitamin D: An Evidence-Based Review | American Board of Family Medicine
A notable study from Harvard University found that vitamin D supplementation reduced the rate of autoimmune diseases by 22%.
Vitamin D reduced rate of autoimmune diseases by 22% — Harvard Gazette
Given these findings, ensuring adequate vitamin D intake through sunlight exposure, diet, and supplementation is essential for maintaining optimal health.
This is a formulation containing highly bioavailable vitamins K2 and D3. It’s especially recommended for people who need a more substantial presence of K2.
Vitamin K2 helps the body remove calcium from the blood vessel walls, and send that calcium into teeth and bones.(14) It also improves blood flow the brain and supports the building and repair of myelin.(15) Vitamin K2 levels are low in people with MS (relative to controls).(15)
Low vitamin D levels are associated with increased cognitive impairment for people with MS,(11) while optimal levels are linked with better cognition, better information processing, and increased brain volume.(12) People with MS who were given vitamin D supplementation (according to their baseline vitamin D level) experienced significant improvement in cognition as measured by neuropsychological testing.(13)
Taking a combination of Vitamins D plus K is good support for improving brain health.
More References on Vitamin D plus K:
- Spiezia AL, Falco F, Manganelli A, et al. Low serum 25‑hydroxy-vitamin D levels are associated with cognitive impairment in multiple sclerosis. Mult Scler Relat Disord. 2023;79:105044.
- Darwish H, Farran N, Hannoun S, et al. Serum vitamin D level is associated with speed of processing in multiple sclerosis patients. J Steroid Biochem Mol Biol. 2020;200:105628.
- Darwish H, Haddad R, Osman S, et al. Effect of Vitamin D Replacement on Cognition in Multiple Sclerosis Patients. Sci Rep. 2017;7:45926.
- Schurgers LJ, Teunissen KJ, Hamulyak K, Knapen MH, Vik H, Vermeer C. Vitamin K-containing dietary supplements: comparison of synthetic vitamin K1 and natto-derived menaquinone-7. Blood. 2007;109(8):3279-3283.
- Popescu DC, Huang H, Singhal NK, et al. Vitamin K enhances the production of brain sulfatides during remyelination. PLoS One. 2018;13(8):e0203057.