vitamin D deficiency It can silently affect your health, and for many people, symptoms are often not noticed at first until they begin to affect daily life. According to the National Institutes of Health, approximately 1 in 4 U.S. adults are deficient in this sunlight vitamin.
Many people know that the recommended daily intake of vitamin D is 600 IU for adults and 800 IU for those over 70, but maintaining ideal levels isn’t always easy. Sometimes just getting sunlight and eating foods rich in vitamin D aren’t enough. People often take supplements, but without medical advice there is always a risk of overdosing, which can lead to unwanted symptoms of vitamin D toxicity.
The production of vitamin D in the body is a complex process that begins when rays in the invisible ultraviolet B (UVB) portion of the light spectrum are absorbed by the skin. Internal organs such as the liver and kidneys are involved in the process of producing bioavailable forms of vitamins that can ultimately be used by the body.
Vitamin D is a group of fat-soluble secosteroids responsible for increasing intestinal absorption of calcium, magnesium, and phosphate, among many other biological functions. In humans, the most important compounds within this group are vitamin D3 (cholecalciferol) and vitamin D2 (ergocalciferol).
Unlike the other 12 vitamins, vitamin D is only conditionally essential. In pre-industrial societies, the vitamin was a hormone because people were well exposed to sunlight and the main natural source of vitamin D was the synthesis of cholecalciferol in the lower layers of the skin. The epidermis is caused by a photochemical reaction with ultraviolet B (UV-B) radiation from sunlight or a UV-B lamp. Cholecalciferol and ergocalciferol can also be obtained through food or supplements.
Vitamin D helps maintain many important body functions, from healthy bones to fighting infections and disease. This vitamin promotes calcium and phosphorus absorption, which helps form healthy bones and teeth. Vitamin D deficiency in children can lead to rickets and dental problems due to bone softening. Vitamin D deficiency can cause osteomalacia in adults.
Vitamin D levels in the body are also affected by the rate of vitamin D absorption. It is a fat-soluble vitamin, so it is best absorbed into the bloodstream when dietary fat is present. According to Harvard Health, gastric juices, pancreatic secretions, bile from the liver, and the integrity of the intestinal wall all affect how much vitamins are absorbed to some degree.
Meanwhile, let’s take a look at some sneaky signs of vitamin D deficiency that you may have been ignoring all along.
bone and joint pain
The condition of your bones and muscles can significantly indicate whether you are deficient in vitamin D. When levels of this essential vitamin are low, the body is unable to fully absorb calcium and phosphorous, which can increase bone risks. Pain, fractures, muscle pain, and muscle weakness. According to Yale Medicine, when the deficiency is severe, the risk of falls may increase, especially in older adults.
Muscle weakness and spasms
Vitamin D plays an important role in normal muscle function, and if you experience muscle weakness or pain, it’s a clear sign of vitamin D deficiency and can also increase your risk of falls. According to bone report Research shows that vulnerable older adults with vitamin D deficiency, especially those living in institutions, may benefit from vitamin D supplementation.
dental problems
If you have frequent cavities or poor dental health, vitamin D may be contributing to your problem. according to studyVitamin D deficiency can cause a variety of oral diseases and is associated with an increased risk of tooth loss, tooth decay, periodontitis, and oral treatment failure.
hair removal
Vitamin D deficiency is associated with keratinocytes, a type of cell essential for hair growth. When levels are low, hair loss can occur due to an insufficient supply of these cells.
fatigue
Unexplained fatigue that doesn’t improve even with adequate rest may also be caused by a vitamin D deficiency. Not having sufficient levels can also lead to mood changes, laziness, and poor mental health.
loss of appetite
If your appetite has decreased, vitamin D deficiency may be the cause. According to a study published in The Journal of Steroid Biochemistry and Molecular Biology, vitamin D is involved in regulating the appetite-regulating hormone leptin.
How to cure vitamin D deficiency
sunlight: Spending time in the sun, especially in the morning, prepares your body for better absorption of essential vitamins. This is because your skin has a type of cholesterol that acts as a precursor to vitamin D, which becomes vitamin D when exposed to UV-B radiation from the sun.
fish: some kind of fish Fatty fish, such as salmon, mackerel, and sardines, and seafood are rich in vitamin D. 3.5 ounces or 100 grams of canned salmon contains up to 386 IU of vitamin D, which is about 50% of vitamin D. R.D.I.
Fortified foods: Many foods are fortified with vitamin D, including milk, breakfast cereals, orange juice, yogurt, soy drinks, and tofu.
However, indiscriminate use of vitamin D should be avoided, as too much vitamin D can lead to unpleasant and even very harmful side effects, such as constipation and dry mouth. Very high levels of vitamin D can cause nausea, vomiting, confusion, excessive thirst, and kidney stones. Because supplements can interact with certain medications, it is not recommended to start supplements without a doctor’s prescription. At recommended doses, vitamin D supplementation is safe.
