Vitamin D, also known as the sunshine vitamin, is one of the vital ingredients in a daily diet. If not taken in specified amounts, it can cause various health and beauty problems for an individual. This vitamin is primarily received through direct exposure to sunlight or artificial sources with ultraviolet B light. It can be also consumed through various foods or supplements. In countries where there is not enough sunlight, like for example Norway and Finland, people tend to eat more fish that is rich in vitamin D in order to maintain their health.
WHAT ARE VITAMIN D DEFICIENCY SYMPTOMS?
Here are some of the most common symptoms of low vitamin D levels:
- Depression. Depression, as a symptom of low vitamin D concentrations, is caused by the parathyroid hormone. It is a well-known fact that some people are particularly depressed during the winter because they are not exposed to sunlight. The same happens in countries that don’t have many sunny days and therefore its inhabitants tend to eat foods rich with vitamin D.
- Mood disorders. It is not quite certain, but many scientists believe that vitamin D plays an important part in the production of neurotransmitters, and therefore, a lack of this vitamin may lead to mood changes and sometimes even to schizophrenia and seasonal affective disorder.
- Bone pain. Since vitamin D influences bone density, deficiency in this vitamin can lead to weaker back support and consequently to chronic pain.
- Rickets. This is another condition associated with vitamin D deficiency and weakened bones. It is common for children who do not take enough vitamin D.
- Osteomalacia. It is similar to rickets but found only in adults.
- Osteoporosis. When the amount of minerals in bones is below a certain level, the bones become sensitive and fragile. Vitamin D should be taken in order to prevent this condition.
- Muscle cramps and weakness. Both muscle cramps and weakness are not always a result of vitamin D deficiency, though in some cases they can be.
- Cancer. Low vitamin D levels can increase the risk of getting some forms of cancer, such are colon, prostate, ovarian and breast cancer.
- A weak immune system. Vitamin D deficiency may lead to the weakening of the immune system, especially innate immunity that helps the body build up resistance against viral infections.
- Obesity. The hormone leptin that is responsible for the regulation of fat in the body cannot be produced without the assistance of vitamin D.
- Other symptoms are colds, the flu, tooth cavities and periodontal disease, various aches of the body, restless sleep, poor concentration, headaches, bladder problems, constipation or diarrhea, cardiomyopathy, heart failure, hearing loss, multiple sclerosis and diabetes.
WHO IS AT RISK OF VITAMIN D DEFICIENCY?
Certain people are more inclined toward vitamin D deficiency. These people are usually the obese and the old. Others who might possibly be affected with vitamin D deficiency are infants who are exclusively breastfed, people who don’t get enough sun exposure (usually those who live further from the equator or those who stay indoors), people with dark skin and those with inflammatory bowel disease. People should spend at least 15 minutes a day exposed to the sun and those with darker complexions should spend even more time in the sun. A poor diet is also responsible for vitamin D deficiency. It is very important to eat as much D-rich foods such as fish, fish oil, meat, eggs and dairy products as possible.
VITAMIN D REQUIREMENTS
As already mentioned, the best way to take your vitamin D is from sun exposure, D-vitamin rich foods and supplements. It is advisable that people who suffer vitamin D deficiency consult doctors before starting to use vitamin D supplements. An adequate daily intake of vitamin D ranges from 400 IU to 1000 IU.