Unfortunately, many people seem unaware of is how crucial vitamin D is for keeping bones and teeth healthy.
But with the distinct lack of sunny weather (sunshine being a vital source of vitamin D) as well as our substandard eating habits - the average UK household only manages to consume 4 portions of fruit and veg per person per day - a deficiency is more common than you think.
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According to the NHS, a lack of vitamin D can result in bone deformities in children, as well as bone pain and tenderness in adults.
There's no excuse to not get your fill as your daily dose can come from all shapes and forms including: salmon, mushrooms, eggs, tuna, milk, pork, cereal and sunshine (when we're blessed with it).
In fact, you can even take supplements to boost your dosage.
But what happens if you're not getting enough of the stuff? Signs of a vitamin D deficiency include:
Research has shown that during winter and spring in the UK, one in six adults will suffer from a vitamin D deficiency.
Juliette Kellow, expert nutritionist for Fish is the Dish, notes the importance of eating oil-rich fish to up your dose of vitamin D.
She also adds that there's now evidence of low Vitamin D levels in most age groups of people living in the UK: “This is especially true for older children and young adults.
"Eating at least one portion of oil-rich fish a week could help to improve Vitamin D status so it’s important that parents consider this when planning the family’s weekly meals,” she says.
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7 Signs You Have Vitamin Deficiency
Your bones ache.(01 of08)
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"Especially in winter, [vitamin D deficient] adults feel more achiness in bones and muscles," says Dr. Michael F. Holick, M.D., Ph.D., a professor of medicine, physiology and biophysics at the Boston University Medical Center. "And joints are a little more stiff when they get up in the morning." (credit:Gettystock)
You've got the blues.(02 of08)
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Vitamin D seems to improve levels of the neurotransmitter serotonin, says Holick, which in turn could lift your spirits. In a small 1998 study, healthy people given vitamin D supplements during the winter reported greater positive feelings than people given no D. However, a larger study in women over 70 found no significant mental health benefit. (credit:Gettystock )
You're 50 or older.(03 of08)
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The skin simply doesn't make as much vitamin D as you get older, and the kidneys start to grow a little less productive when it comes to converting that D into the form the body puts to good use, according to the American Cancer Society. Older adults may also spend more time indoors, according to the NIH. (credit:Gettystock)
You're overweight or obese.(04 of08)
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There's no change in vitamin D production in people carrying excess weight, but the higher concentration of body fat affects the levels of vitamin D in the blood. That's because vitamin D is fat soluble, says Holick, meaning the more body fat you have, the more it gets "diluted," he says. People who are overweight or obese may require more daily vitamin D to make up for this effect. (credit:Gettystock)
You have darker skin(05 of08)
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Studies have shown distinct demographic differences in rates of vitamin D insufficiency and deficiency. "Your skin pigment is natural sunscreen," says Holick. A sunscreen with 30 SPF reduces the skin's ability to make vitamin D by a whopping 97 percent, he says. Someone with very dark skin needs up to 10 times the amount of sun exposure than someone with a very pale complexion to make the same amount of vitamin D, he says. (credit:Gettystock)
You're a big-time head sweater(06 of08)
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Travel back in time a century or so and you'd find visiting doctors asking new mothers about how sweaty they found their heads. No joke, says Holick. "It's one of the first, classic signs of vitamin D deficiency." (credit:Gettystock)
You have gut trouble.(07 of08)
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People with Crohn's, celiac or inflammatory bowel disease may be a greater risk for vitamin D deficiency because of the way these gastrointestinal conditions affect fat absorption. With these and other stomach issues, fat absorption can be lower, but that in turn lowers absorption of fat-soluble vitamins like D, according to the NIH. (credit:Gettystock)
So how can you get your D safely?(08 of08)
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Holick says "sensible sun exposure" is key, since D production only occurs on unprotected skin. If you know you're likely to get a mild sunburn after 30 minutes outside without sunscreen, venture out for about 10 to 15 minutes and then put your sun protection on, he says. Expose arms, legs, abdomen and back if you can, for max vitamin D production. And keep in mind depending on where you live, you may only make vitamin D for part of the year due to the angle of the sun, he says, and likely only from about 10 a.m. to 3 p.m. for the same reasons.If that all sounds a little confusing -- and it certainly can be -- check out Holick's handy app, D Minder, which can help you pinpoint how long you need to be outside depending on your location and your skin type to get your optimal vitamin D. (credit:Gettystock)
According to Gloria Halim, a holistic health coach, if you think you might be deficient then it's best to visit your doctor and ask for a blood test.
"Chronic vitamin D deficiency cannot be reversed overnight," she adds.
"It takes months of vitamin D supplementation and exposure to sunlight to rebuild the body's bones and nervous system so it would be a good idea as part of daily routine to supplement and eat foods that have some amount of vitamin D present to prevent becoming deficient."