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According to a review in 2020, 50% of people worldwide do not have sufficient levels of vitamin D necessary for healthy body. The rate of vitamin D deficiency is highest in the elderly, people with obesity and patients with long hospital stays, people in nursing homes… Vitamin D is an important vitamin for the human body. The most important function of vitamin D is to help strengthen bones by helping the body absorb calcium. In addition to an infinite source of vitamin D is the sun, it is also found in foods such as fish oil, cod liver, fatty fish, egg yolks, nuts and in milk. When there is a vitamin D deficiency, the bone cells will not receive enough minerals, causing the bones to become soft, fragile or not fully developed. According to the Department of Public Health of Harvard University (USA), an estimated 1 billion people around the world are facing the problem of vitamin D deficiency. Here are the most common manifestations when the body is not supplied enough vitamin D every day. 12 Signs that You are Vitamin D Deficiency According to many domestic and foreign health agencies, it is recommended to supplement from 400 to 800 IU of vitamin D per day for adults under 50 years old and 800 to 1000 IU for people aged 50 and over (due to the risk of The risk of osteoporosis increases with age). Fragile Bones Vitamin D is key to bone health, a deficiency can cause bone and muscle weakness, leading to fatigue. A 2014 study found that taking vitamin D supplements for 5 weeks significantly improved symptoms of fatigue in study participants. At the age of 30, our body stops making bone. At that time, a deficiency of vitamin D will accelerate the aging process and increase the risk of early osteoporosis. Low bone mineral density is a dangerous sign that calcium and other minerals are not being fully absorbed, as vitamin D plays an important role in calcium absorption and bone-building metabolism. Vitamin D in the body supports the absorption of calcium, helping to maintain the strength of our bones. Vitamin D deficiency causes bone loss, osteoporosis can lead to the risk of fractures, bone and joint pain. Frequent Bone Injuries Bone injured by force is also known as fracture or compression fracture. This is the most accurate symptom of vitamin D deficiency. When the amount of vitamin D in the body is lower than 20mcg/ml, you will not absorb enough calcium, making bones weak and more susceptible to injury. At the same time, you also run the risk of bone pain, back pain, and reduced recovery. Hair Loss Usually the cause of hair loss comes from psychological stress and a lot of stress in life. But when hair loss becomes severe, it can be a sign of vitamin deficiency. For women, severe hair loss is often the result of a vitamin D deficiency, because this vitamin plays a role in stimulating the formation and growth of new hair roots. Surveys show that the hair loss in women with low vitamin D levels will be much more than those with adequate supplements. In general, vitamins have a great influence on hair growth and promote hair from resting to growing phase. Sweat a lot Frequent sweating on the forehead or palms is the first sign of vitamin D deficiency. This is because this vitamin plays an important role in regulating serotonin hormone secretion. When serotonin levels drop, the sweat glands will function abnormally. In addition, a decrease in serotonin levels can also cause the body to fall into a state of depression and anxiety – which is also a cause of abnormal sweating. Vitamin D3 deficiency not only makes children sweaty, but also makes them not sleep well, uncomfortable, or startle and cry at night. While, science has proven that sleep has great significance for the development of children. The baby is re-energised, the growth hormone GH is secreted a lot during deep sleep to help the baby develop physically and in height. Feeling Tired often When the body lacks vitamin D, you will always find yourself in a state of fatigue, lethargy, lack of energy even though you still get enough sleep and moderate activities. At this time, you need to supplement with a sufficient amount of vitamin D to regain strength for the cells in your body. Vitamin D also helps regain muscle control and eliminates the feeling of loss of strength. A study has shown that low blood levels of vitamin D can cause symptoms of fatigue, negatively or seriously affect daily living. Wounds Heal Slowly If you feel the speed of recovery of the wounds on the body slows down, this could be a sign of vitamin deficiency D. This vitamin works to control inflammation and aggression against agents damage the immune system, so the absence of vitamin D reduces the body’s ability to recover. In addition, people who are deficient in vitamin D face an increased risk of severe infection after an open wound. Dizziness, Lightheadedness In a symptom study of vitamin D deficiency in women, subjects with blood levels of vitamin D below 20 mg/dL and between 21 and 29 mg/dL experienced frequent dizziness, lightheadedness and lightheadedness than the group with blood vitamin D levels above 30 mg/dL. Accompanying this symptom is muscle weakness and osteoporosis. Muscle Pain Muscle pain is often difficult to determine the cause, but there is a lot of evidence that it is one of the symptoms of vitamin D deficiency. Several new studies suggest a link between vitamin D deficiency and muscle pain. About 71% of people with frequent muscle pain are due to vitamin D deficiency. The current hypothesis is that the cause of this muscle pain comes from the vitamin D receptors on nerve cells that are also the receptors that receive signals from pain. Increasing the amount of vitamin D in the diet or taking supplements can help relieve these pains. One study in rats found that not getting enough vitamin D made the animals more sensitive and painful by stimulating pain receptors in the muscles. Depression Depression is one of the little known signs of vitamin D deficiency. Theoretically, vitamin D receptors are present everywhere in the body, especially the brain area and participate in activities in this organ. Many controlled studies have shown vitamin D supplementation to help treat depression, including seasonal depression that occurs during the cold months in some countries. Pain in Bones and Back Vitamin D plays a role in maintaining bone health by improving the body’s ability to absorb calcium. So bone pain, especially lower back pain, can be a warning sign that you’re not getting enough of this nutrient. Vitamin D deficiency reduces bone quality, leading to pain. According to statistics, people with vitamin deficiency often have back pain problems with severe pain. Parts affected to a lesser extent are usually the leg bones, ribs or joints. The evidence is that in a study of 9,000 elderly women, scientists found that people with low blood levels of vitamin D were more likely to have back pain that interferes with their activities. Getting Sick Often One of the important benefits of vitamin D is keeping the immune system working properly to fight off pathogens. Many studies have linked a deficiency of the “sunshine vitamin” with respiratory infections, including colds, bronchitis, and pneumonia. Accordingly, people with low vitamin D levels are more prone to colds and flu. The American Journal of Clinical Nutrition published a Japanese study, showing that the group of students who received vitamin D supplements had less flu, in contrast to the group that did not take vitamin D supplements. Another study has shown that people with autoimmune diseases often have low levels of vitamin D. Hypertension and Cardiovascular Disorders Hypertension is another sign that indicates you are missing Vitamin D. This vitamin contributes to preventing the formation of an enzyme peptide. This enzyme increases blood pressure by causing fluid retention and narrowing of the arteries. Therefore, low levels of vitamin D can cause high blood pressure. Vitamin D deficiency is frequently linked to heart disease. Medical experts believe that low vitamin D levels increase the amount of calcium in the arteries, thereby causing heart problems. The reason is because calcium clogs arteries leading to heart failure and stroke. Other serious medical conditions such as type 2 diabetes, high blood cholesterol and obesity have also been linked to vitamin D deficiency. Solutions to Prevent Vitamin D Deficiency Once you know the warning signs of vitamin D deficiency, you can take proactive steps to help ensure that your vitamin D levels are maintained at a safe level. Specifically like: - Set aside about 15 minutes a day to sunbathe between 6 and 8 am. At this time, the harmful effects of ultraviolet rays are not much, which will help you feel more comfortable. - Add a variety of foods rich in vitamin D to the menu. - Take a vitamin D supplement if the above measures don’t work or you are in the risk factor group mentioned earlier. The above are typical symptoms of vitamin D deficiency that anyone can experience. If you suspect or notice that you are experiencing any of these symptoms, you should consult your doctor and have your vitamin D blood levels checked. Hope the information in the article will be useful for you on the journey of living a happy, healthy life every day. 》》》 Learn more: These Foods are Rich in Vitamin D to Prevent Osteoporosis very Well List of supplements that help quickly lower blood sugar
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Nedostaje vam vitamina D? Unesite ga u organizam uz pomoć ovih 5 namirnica Muči li vas pospanost, loše raspoloženje i visok krvni tlak? Svi navedeni simptomi bi mogli upozoravati na manjak vitamina D u organizmu. Osim izlaganja sunčevim zrakama, vitamin D možete dobiti i iz nekih namirnica. Vitamin D (kalciferol) se iz povijesnih razloga svrstava u vitamine, zapravo je naziv sa skupinu prohormona, topljivih u mastima. Međutim, u slučaju nedovoljnog izlaganja suncu, vitamin D je vitamin tj. esencijalna komponenta hrane. Još se naziva i antirahitični vitamin te vitamin sunca. Procijenjeno je da se ljeti u jednom četvornom centimetru kože, koja se izlaže suncu, svaki sat proizvede 6 IU vitamina D. Također se procijenjuje da po zimi koža stvara 75% manje vitamina D nego ljeti odnosno izlaganjem suncu zimi, proizvede se oko 200 IU vitamina D u dva sata. Losos za večeru Iako se vitamin D nalazi u dosta malo namirnica, jedan od najboljih izvora je vitamin D su masne ribe poput lososa i sardina. Volite li jesti lososa, jedan filet za večeru će vam osigurati potrebnu količinu ovog vitamina. U žumanjku jajeta se nalazi vitamin D, no kako sadrži i kolesterol, ne pretjerujte s konzumacijom. Jaja možete pripremiti za doručak, narezati ga u salatu ili od njega pripremiti neki ukusan desert. Vitaminom D je bogata i tuna iz konzerve koja je svakako jeftinija od svježe ribe pa ju možete konzumirati umjesto lososa. Mlijeko Pojedine vrste sojinog i rižinog mlijeka sadrže jednaku količinu vitamina D kao i kravlje mlijeko, pa imate izbora ako ne podnosite laktozu. Ako radije svoj vitamin D uzimate putem dodataka prehrani, stručnjaci savjetuju da ovo činite uz najveći obrok. Ovako ćete povećati njegovu apsorpciju za čak 50 % . Brojne funkcije vitamina D u organizmu Najvažnija je da održava homeostazu kalcija u tijelu. Vitamin D ima zadaću kontrolirati koliko će se kalcija apsorbirati iz hrane, koliko će se ugrađivati ili oslobađati iz kostiju. Ukoliko u organizmu nedostaje kalcija, proizvodi se više aktivnog oblika vitamina D u bubrezima koji pomaže apsorbciju kalcija. Ukoliko nedostaje vitamina D u organizmu, navedeni mehanizam neće osigurati homeostazu kalcija te će doći do oslobađanja kalcija iz kostiju, tj. do demineralizacije, kako bi se postigla potrebna razina kalcija u krvi. Navedeno stanje dovodi do osteomalacije i osteoporoze u odraslih ljudi te rahitisa u djece (antirahitični vitamin). Zbog toga, uz dovoljan unos vitamina D, moramo imati na umu da zadovoljimo i dnevne potrebe za kalcijem. Osim navedene uloge u oragnizmu, vitamin D ima i druge funkcije poput regulacije fosfatnog metabolizma, regulacije imunološkog odgovora, regulacije razine inzulina i šećera u krvi te krvnog tlaka. Sličan Post 2016-11-10 06:42:00. izvor: Kako Leciti