Vitamin D is an extremely important vitamin that has powerful effects on various systems in your body. Unlike other vitamins, vitamin D works like a hormone, and every cell in your body has a receptor for it.
Your body produces vitamin D when your skin is exposed to sunlight. It is also found in some foods, such as fatty fish and dairy products, but vitamin D is difficult to get only from food. The recommended daily intake is usually around 400-800 IU.
Vitamin D deficiency is very common. It is estimated that approximately 1 billion people in the world have vitamin D deficiency.
Vitamin D deficiency common risk factors
– Dark skin.
– Being old.
– Being overweight or obese.
– Not consuming too much fish or milk.
– Living in places where the sun is low throughout the year.
– Always use sunscreen when going out.
– Spending more time in closed environments.
People who live near the equator and who are often exposed to sunlight are less likely to be deficient because their skin produces enough vitamin D to meet the needs of their bodies. Most people are not aware that there is a vitamin D deficiency, as the symptoms are often not noticeable. Even if they affect your quality of life significantly negatively, you cannot easily recognize the symptoms.
Never get tired
There may be many reasons for feeling tired, and a lack of vitamin D may be one of them, but it is often ignored as a potential cause. Case studies have shown that very low vitamin D levels can cause fatigue, which has a serious negative impact on quality of life. Excessive fatigue and weakness can be a sign of vitamin D deficiency. Taking supplements can help raise the energy level.
In one case, a woman suffering from chronic daytime fatigue and headache had a vitamin D blood level of just 5.9 ng / ml. This is extremely low, as all values below 20 ng / ml are considered low. With vitamin D supplementation, the blood level increased to 39 ng / ml and the symptoms disappeared.
Even vitamin D levels that are not extremely low are thought to negatively affect your energy levels. Another observational study with female participants found a strong link between low vitamin D levels and self-reported fatigue.
A depressed mood can also be a sign of vitamin D deficiency. Depression is associated with low vitamin D levels, and some research has revealed that supplements improve the air. In studies, researchers have linked vitamin D deficiency to depression, especially in older adults. In one analysis, 65% of observational studies revealed a relationship between low vitamin D levels and depression. However, most controlled studies with more scientific weight than observational studies did not show a link between the two.
Some controlled studies have shown that supplementing people with vitamin D deficiency helps to improve depression, including seasonal depression that occurs in the colder months.
Vitamin D plays a very important role in calcium absorption and bone metabolism. Many older people who have been diagnosed with bone loss believe that they should get more calcium. However, they may also be deficient in vitamin D. A diagnosis of low bone mineral density may be a sign of vitamin D deficiency. Getting enough vitamin D is important to maintain bone mass as you age.
Low bone mineral density is an indication that your bones are losing calcium and other minerals. This increases the risk of fractures in older adults, especially women. In a large observation study of over 1100 middle-aged women after menopause and post-menopausal researchers found a strong link between low vitamin D levels and low bone mineral density.
Regardless of these findings, adequate vitamin D intake and keeping blood levels in the optimal range may be a good idea to preserve bone mass and reduce the risk of fractures.
It is often difficult to say precisely the causes of muscle pain. There is some evidence that vitamin D deficiency may be a potential cause of muscle pain in children and adults.
One study found that 71% of people with chronic muscle pain had vitamin D deficiency. The vitamin D receptor is found in nerve cells called pain-sensing nociceptors. Several studies have shown that taking high doses of vitamin D supplements can reduce various types of pain in people with deficiency. There is a link between chronic pain and low vitamin D blood levels, which may be due to the interaction between the vitamin and pain-sensing nerve cells.
One of the most important roles of vitamin D is to keep your immune system strong, so you can fight the disease-causing viruses and bacteria. It interacts directly with cells responsible for fighting infection. Vitamin D plays important roles in immune function. One of the most common signs of deficiency is an increased risk of disease or infection.
Low vitamin D levels can be an important factor if you get sick often, especially in colds or flu. Many large observational studies have shown a link between lack of D-supplementation and respiratory infections such as colds, bronchitis, and pneumonia.
Some studies have shown that taking vitamin D supplements at a dosage of 4,000 IU daily may reduce the risk of respiratory infections. In a study of people with COPD (Chronic Lung Disease), only those who were severely deficient in vitamin D had a significant benefit after taking a high dose of supplement for a year.
Vitamin D helps maintain bone health in various ways, increases your body’s absorption of calcium. Bone pain and low back pain can be symptoms of an insufficient level of vitamin D in the blood.
Large observational studies have found a relationship between deficiency and chronic low back pain. One study examined the relationship between vitamin D levels and back pain with more than 9,000 older women participants. Researchers have found that those with a deficiency are more likely to have back pain, including severe back pain, which limits their daily activities.
A controlled study found that people with vitamin D deficiency were twice as likely to experience bone pain in their legs, ribs, or joints compared to normal blood levels.
Low levels of vitamin D can cause a slowdown in wound healing after surgery, injury, or infection. Slow healing of wounds after surgery or injuries may be a sign that your vitamin D level is too low. Results from a test tube study show that vitamin D increases the production of compounds that are crucial for creating new skin as part of the wound healing process.
It should also be noted that the role of vitamin D in controlling inflammation and fighting infection is important for proper healing. A study with patients with diabetic foot infection found that those with severe vitamin D deficiency were more likely to have higher levels of inflammatory symptoms that could endanger healing.
Another study found that when vitamin supplements were given to patients with leg ulcers and vitamin D deficiency, the size of the ulcer decreased by an average of 28%.
Hair loss is often attributed to stress, a common cause. However, when hair loss is severe, it can be a result of a disease or nutrient deficiency. Hair loss in women has been associated with low vitamin D levels, but little research has been done to date.
Alopecia areata (ringworm) is an autoimmune disease that occurs with severe spills from other parts of the head and body. Low vitamin D levels are linked to ringworm and may be a risk factor for the development of the disease.
In a study in ringworm patients, low vitamin D blood levels have been shown to be associated with a more serious hair loss. Hair loss can be a sign of vitamin D deficiency in female pattern hair loss or autoimmune ringworm disease.
Vitamin D deficiency is incredibly common, and most people are unaware of it. This is because the symptoms are often subtle and not specific, meaning it’s difficult to know if they are caused by low vitamin D levels or something else.
If you think there may be a deficiency, it is important to have your blood values measured. Fortunately, it is usually easy to overcome vitamin D deficiency. You can increase your sun exposure and consume foods rich in vitamin D, such as fatty fish or dairy products. You can also find various vitamin D supplements.
Correcting the deficiency is simple, easy, and can have enormous benefits for your health.
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