Do you suffer from fatigue and exhaustion? Vitamin D deficiency may be the cause

Vitamin D, or the “sunshine vitamin,” is one of the most important vitamins for body health. And here’s the surprise? More than 60% of Saudis suffer from its deficiency, despite the sun covering the Kingdom all year round! A study from King Saud University revealed that the percentage can reach up to 97% in some groups. So why is there so much deficiency despite our abundant sunlight?

Why is vitamin D important for your body?

Vitamin D isn’t just for bones. It has many benefits:

  • Strengthening bones and teeth — helps the body absorb calcium, preventing osteoporosis and rickets in children.
  • Boosting immunity — reduces the risk of infections and colds. Studies have shown that its deficiency is linked to an increased risk of infectious diseases.
  • Improving mood — vitamin D deficiency is associated with depression, anxiety, and mood swings.
  • Heart and muscle health — supports muscle function and reduces joint and muscle pain.

Symptoms of vitamin D deficiency

Many people don’t notice the symptoms because they resemble everyday fatigue:

  • Persistent fatigue and exhaustion without a clear cause
  • Bone and joint pain, especially in the back and knees
  • Muscle weakness and difficulty climbing stairs
  • Hair loss and frequent illnesses (recurrent colds)
  • Mood swings and feelings of depression

Causes of deficiency in Saudi Arabia

It’s contradictory, right? Hot sun all year round, yet deficiency! The reasons are clear:

  • Limited sun exposure — the hot weather makes us stay indoors and in air-conditioned offices. Long clothing covers most of the skin.
  • Sunscreen — essential for the skin, but it blocks vitamin D absorption by up to 95%.
  • Lifestyle — prolonged sitting in offices and at home, and lack of outdoor activities.
  • Lack of vitamin D-rich foods — food sources are limited.

Best sources of vitamin D

First: Sun ☀️ — the best natural source. Sitting for 10-15 minutes daily between 10 AM and 3 PM without sunscreen (on the arms, face, and legs) is sufficient for most people.

Second: Food:

  • Fatty fish: salmon, tuna, sardines, mackerel
  • Egg yolks (organic eggs are better)
  • Beef liver
  • Fortified milk and dairy products with vitamin D
  • Fortified breakfast cereals

Third: Dietary supplements 💊 — the most common solution in Saudi Arabia.

Dietary supplements: Your complete guide

There are two types of vitamin D supplements:

  • Vitamin D2 (ergocalciferol) — plant-based source, less effective.
  • Vitamin D3 (cholecalciferol) 👑 — the best and most absorbable, the same type produced by the sun.

Recommended doses (according to the Saudi Society of Endocrinology):

  • Infants and children: 400-600 IU daily
  • Adults for prevention: 600-2000 IU daily
  • Moderate deficiency: 2000-4000 IU daily for 8-12 weeks
  • Severe deficiency: high doses (50,000 IU weekly) under medical supervision

⚠️ Important warning: Taking an excessive dose of vitamin D is toxic and can cause nausea and kidney stones. Do not take high doses without testing and medical consultation.

Vitamin D test

Check health services in Saudi Arabia:

  • Vitamin D test is available in all government and private hospitals and laboratories
  • Ministry of Health and King Faisal Specialist Hospital provide the test at reduced prices
  • Health insurance — most insurance companies cover the vitamin D test if prescribed by a doctor
  • Price: 50-150 SAR in private laboratories, less in government ones

    FAQ

    Q: Does vitamin D deficiency cause weight gain?
    A: Deficiency may cause hormonal imbalances affecting appetite and energy, but it is not a direct cause of obesity. However, improving its levels helps with activity and metabolism.

    Q: Is sunlight alone enough?
    A: If you get 10-15 minutes daily with exposed skin — yes, it’s enough for prevention. But most of us can’t due to hot weather and commitments.

    Q: How often should I test my vitamin D levels?
    A: Once a year is enough for routine screening. If you’re treating a deficiency, every 3 months to monitor improvement.

    Q: Who is most at risk of vitamin D deficiency?
    A: Pregnant and breastfeeding women, the elderly, people with dark skin, those who don’t get much sun, and individuals with obesity or diabetes.

    Q: Does vitamin D interact with other medications?
    A: Yes, some epilepsy drugs, corticosteroids, and diuretics affect vitamin D. Tell your doctor about all medications you take.

    Q: Vitamin D is fat-soluble, so should I take it with food?
    A: Exactly. Vitamin D is a fat-soluble vitamin, so take the supplement with a meal containing healthy fats (like olive oil, avocado, or eggs).

Summary

Vitamin D isn’t just an ordinary supplement — it’s a health necessity in Saudi Arabia. Deficiency rates are very high and awareness is low. The solution is simple: regular testing + calculated sun exposure + healthy eating + appropriate dietary supplement. Don’t neglect your health, especially since treatment is available and affordable.

📌 Today’s tip: Go get a vitamin D test at the nearest lab. The normal level should be above 30 ng/mL. If it’s lower, see your doctor and start treatment.