Symptoms of Vitamin D deficiency in your hair and skin

Even for a tropical country like ours that gets plenty of sunshine, almost 80% of the population suffers from Vitamin D deficiency. Known as the “sunshine vitamin”, Vitamin D is a nutrient the body needs, along with calcium, to build bones and keep them healthy. When your body lacks enough vitamin D, it can show up in subtle but important ways, especially in your hair and skin. Here are some signs that you need some Vitamin D…Hair healthVitamin D is essential for healthy, luscious, hair. It helps activate hair follicles, the tiny sacs in your scalp where hair grows. When vitamin D levels are low, hair follicles may not function properly, leading to hair thinning or hair loss.Common hair issues due to lack of Vitamin DHair Thinning: Low vitamin D shortens the growth phase (called anagen) of hair follicles, causing hair to become thinner. You can notice it through a broadening forehead, or a wide partition on your scalp.Hair Loss: Deficiency can lead to conditions like hair loss, or alopecia areata, an autoimmune disorder causing patchy hair loss.Slow Hair Growth: Hair may grow more slowly and appear dull or lifeless with little to no volume.Research shows that people with low vitamin D often experience hair fall, and difficulty maintaining thick, healthy hair. While other factors like genetics and nutrition also play a role, vitamin D is key to keeping hair follicles active and healthy.How it causes hair damageHair follicles cycle through three stages: growth (anagen), transition (catagen), and rest (telogen). Vitamin D helps keep hair in the growth phase longer. Without enough vitamin D, hair follicles enter the resting phase too soon, causing more hair to fall.Additionally, vitamin D deficiency has been linked to autoimmune conditions like alopecia areata, where the immune system attacks hair follicles, resulting in patchy hair loss.Skin healthVitamin D also plays a vital role in maintaining healthy skin. It helps skin repair itself, supports the immune system, and regulates cell growth.Skin Symptoms of Low Vitamin DDry, flaky skin: Lack of vitamin D can cause your skin to become dry, flaky, or rough.Slow healing of wounds: Vitamin D helps skin heal after cuts or injuries. Deficiency may slow this process.Increased sensitivity: Your skin may become more sensitive or prone to infections.Dull, patchy skin: Without enough vitamin D, skin may lose its sheen and look sick or tired.Because vitamin D supports the skin’s immune defenses, low levels can make you more vulnerable to skin problems like eczema or psoriasis flare-ups.Why these are easy to missHair thinning is slow: Hair loss due to vitamin D deficiency happens slowly, so it’s easy to attribute it to stress, aging, or other causes.Dry skin is a common occurrence: Many people experience dry or rough skin for various reasons, such as dehydration.Non specific signs: Fatigue, mood changes, and muscle weakness often accompany vitamin D deficiency, but these symptoms are common in many conditions.Who is at riskCertain groups are more likely to have low vitamin D levels:People who spend little time outdoors or live in areas with little sunlight.Those with darker skin, as higher melanin reduces vitamin D production.Older adults, whose skin produces less vitamin D.People with certain medical conditions like obesity, kidney or liver disease.Individuals who use sunscreen rigorously or cover their skin.How to improve Vitamin D levels for healthy hair and skinGet “safe” sunlight: Spend short periods in sunlight daily, ideally 10-30 minutes early morning, (7-8 am) without sunscreen on your hands and feet (cover your face though)Consume a rich diet: Include fatty fish (salmon, mackerel), egg yolks, fortified dairy products, and mushrooms in your diet.Supplements: If you’re at risk or have confirmed deficiency, vitamin D supplements can help restore normal levels. Always consult a healthcare professional before starting supplements.Overall nutrition: Balanced nutrition supports hair and skin health alongside vitamin D.