Vitamin D plays an important role in boosting the immune system and helps your body absorb dietary calcium, a mineral needed by your bones, teeth and other tissues. Its deficiency can leave you more susceptible to muscle spasms, joint pain, frequent bone fractures, hair loss and delayed wound healing, repeated respiratory infections due to impaired immunity.
Vitamin D is a vitamin synthesized from cholesterol and sunlight and converted into a hormone! It is also found in some foods, such as fatty fish and fortified dairy products, although it is very difficult to get enough food.
The recommended daily dose is usually 400-800 IU, but many experts say that you should get much more. Since vitamin D can be toxic, it is important to monitor the level if it complements it for a while. Vitamin D deficiency is extremely common. It is estimated that around 1 billion people worldwide have low levels of vitamin B in their blood.
According to a 2011 study, almost 42% in the US lack. This number comes to 69.2 percent for Hispanics and 82.1 percent for African Americans.
These are common risk factors for vitamin D deficiency:
- Has dark skin.
- Being elderly.
- Overweight or obesity.
- Do not eat a lot of fish or milk.
- Life is far from the equator, where there is not enough sun all year round.
- Always use sunscreen on exit.
- Stay indoors.
People who live near the equator and are often exposed to the sun are less likely to lack, because their skin produces a sufficient amount of vitamin D to meet the needs of the body.
Most people do not understand that they are inadequate, because the symptoms are usually subtle. You may not notice them easily, even if they have a significant negative impact on your quality of life.
8 signs of vitamin D deficiency
Here are eight signs and symptoms of vitamin D deficiency. These signs do not necessarily diagnose vitamin D deficiency, since they can be explained by many reasons …
1. Frequent diseases
One of the most important roles of vitamin D is to keep your immune system strong so that you can fight the viruses and bacteria that cause the disease.
If you often become sick, especially with infections of the upper respiratory tract, a low level of vitamin D can be a factor.
Several large observational studies have shown a link between deficiency and respiratory tract infections, such as colds, bronchitis and pneumonia, and several studies have found that taking vitamin D supplements at doses up to 4000 IU per day can reduce the risk of respiratory infections.
In one study of people with chronic chronic lung disease suffering from COPD, those who had a vitamin D deficiency experienced a significant advantage after taking a high-dosage supplement for one year.
2. Fatigue and fatigue
A feeling of fatigue can have many causes, and a vitamin D deficiency can be one of them. Unfortunately, this is often overlooked as a potential cause. Practical examples have shown that very low blood levels can cause fatigue, which has a serious negative impact on the quality of life.
However, even blood levels that are not extremely low can adversely affect energy levels. In a large observational study, the relationship between vitamin D and fatigue in young women was studied.
The study showed that women with a level of less than 20 ng / ml or 21-29 ng / ml are more likely to complain of fatigue than those with blood levels exceeding 30 ng / ml.2
Another observational study of female nurses found a clear link between low levels of vitamin D and fatigue reported by the patient himself.
3. Orthopedic pain
Vitamin D is involved in the maintenance of bone health through a number of mechanisms. First, it improves the use of your calcium body.3 Bone pain and back pain may be signs of an insufficient level of vitamin D in the blood.
Several large observational studies have found a link between deficiency and chronic low back pain. One study examined the relationship between vitamin D levels and back pain in over 9,000 elderly women.
The researchers found that those who had a deficit were more likely to have backaches, including severe back pain, which limited their daily activities.
In one controlled study, people with vitamin D deficiency were almost twice as likely to experience bone pain in the legs, ribs, or joints as compared to those with normal levels.
Bottom Line: A low level of vitamin in the blood can be the cause or factor contributing to bone pain and low back pain.
Depressive mood can also be a sign of insufficiency. In the survey studies, scientists associate vitamin D deficiency with depression, especially in the elderly.
In one analysis, 65 percent of observational studies found a link between low blood levels and depression.
Some controlled studies have shown that providing vitamin D to people with insufficient care improves depression, including seasonal depression that occurs in the colder months.
5. Delayed wound healing
Slow healing of wounds after surgery or trauma can be a sign that vitamin D levels are too low. The test results show that the vitamin increases the production of compounds that are critical to the formation of new skin as part of the wound healing process.
In one study on patients who had dental surgery, it was found that certain aspects of healing were compromised by vitamin D deficiency.
It has also been suggested that the role of vitamin D in reducing inflammation and fighting infection is important for proper treatment.
One analysis was considered in patients with diabetic foot infections. It was found that people with severe vitamin D deficiency have a higher level of inflammatory markers that can jeopardize healing.
Unfortunately, at the moment there is very little research on the effect of vitamin D supplements on the healing of wounds in people with a deficiency.
6. Loss of bone tissue
Vitamin D plays an important role in the assimilation of calcium and bone metabolism.
Many elderly people diagnosed with “bone loss” believe that they need to take more calcium. However, they may also be deficient in vitamin D.
Low bone mineral density indicates that calcium and other minerals were lost from the bone. This puts the elderly, especially women, with an increased risk of fractures.
In a large observational study conducted by more than 1100 middle-aged women in menopause or post-menopause, researchers found a strong link between low levels of vitamin D and low bone mineral density.4
Nevertheless, a controlled study showed that women who were deficient in vitamin D did not experience improvement in bone mineral density when taking supplements with high doses, even if their blood levels improved.
Regardless of these data, adequate intake of vitamin D and maintenance of blood levels in the optimal range can be a good strategy for protecting bone mass and reducing the risk of fractures.
7. Hair loss
Hair loss is often explained by stress and emotional problems, which, of course, are a common cause. However, when hair loss is severe, it can be the result of a disease or nutritional deficiency.6
Hair loss in women is associated with a low level of vitamin D, although research on this issue is still small.
Alopecia areata – an autoimmune disease, characterized by a serious loss of hair from the head and other parts of the body. This is associated with rickets, which is a disease that causes soft bones in children due to a vitamin D deficiency
Low level of vitamin D is associated with focal alopecia and may be a risk factor for the development of the disease
One study in people with an areola of baldness showed that lower blood levels are usually associated with stronger hair loss.7
It was found that the topical application of the synthetic form of vitamin successfully treats hair loss in a boy with a defect in the vitamin D receptor.
The bottom line. Hair loss can be a sign of vitamin D deficiency in hair loss in women or an autoimmune condition of alopecia.
8. Muscle Pain
The causes of muscle pain are often difficult to determine. There is some evidence that vitamin D deficiency can be a potential cause of muscle pain in children and adults.
In one study in 120 children with vitamin D deficiency who suffered from build-up, it was found that a single dose of this vitamin reduced pain rates by an average of 57 percent.8
|1.||↑||Leech, Joe.11 Evidence of the health benefits of eating fish, Joe Leach.|
|2.||↑||Ecemis, G. C. and A. Atmaca. “The quality of life worsens not only with vitamin D deficiency, but also with vitamin D deficiency in women before menopause.” Journal of Endocrinology Research 36, no. 8 (2013): 622-627.|
|3.||↑||Jennings, Kerri-Ann.Top 15 Products with rich calcium (many of them are non-dairy), Kerri-Ann Jennings|
|4.||↑||Bener, Abdulbari and Nadja M. Saleh. “Low levels of vitamin D and bone mass density with a depressive symptomatic load in women in menopause and in postmenopausal women.” Journal of the average state 6, no. 3 (2015): 108.|
|5.||↑||Hansen, Karen E., R. Erin Johnson, Caitlin R. Chambers, Michael J. Johnson, Christina C. Limon, Thien Nguyen Thu Vaugh and Sheba Marvdashti. “Treatment of vitamin D deficiency in postmenopausal women: a randomized clinical trial.” JAMA internal medicine 175, no. 10 (2015): 1612-1621.|
|6.||↑||Bjarnadottir, Adda.7 Disadvantages of nutrients that are incredibly common, Adda Bjarnadottir.|
|7.||↑||American Osteopathic College of Dermatology. Alopecia. Database of dermatological diseases. Aocd.org. Checked December 3, 2007.|
|8.||↑||Vehapoglu, Aysel, Ozden Turel, Serdar Turkmen, Berrin Belik Inal, Turgut Aksoy, Gamze Ozgurhan and Murat Ersoy. “Are the pain associated with vitamin D deficiency growing?” The effectiveness of vitamin D therapy for the resolution of symptoms. ” Medical principles and practice 24, no. 4 (2015): 332-338.|
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