At first, did it occur to you to read about the deficiency of vitamin D in your body?
My friend says:
”Tiredness accompanies me though I make no effort, and I feel pain in the joints, and during this period in particular, my hair is falling out more than normal. I try to rest as much as possible, but it’s getting worse.”
These are all symptoms associated with a lack of vitamin D in the body. And may be for reasons unrelated to the vitamin, so how do we decide?
You don’t have to think about an answer, just continue reading with us.
In this Article
Let’s agree dear, that Vitamin D is related to all the systems of your body, such as the nervous, musculoskeletal, and immune systems, so what does each of them provide?
Your body uses vitamin D primarily for normal bone development and maintenance.It is also fat-soluble, controls infection and reduces inflammation in your body, and helps absorb and retain calcium and phosphorus. According to the Harvard T.H.CHAN website, laboratory studies show that vitamin D can reduce the growth of cancer cells, as it is an element whose importance we cannot underestimate. According to what the “Cleveland Clinic” medical website said, your body needs it to stay healthy. And it also plays an important role in maintaining calcium balance between blood and bones and supporting healthy tissues.
There is no doubt about the importance and benefits of vitamin D for women, men and all people on this planet.
Symptoms of Vitamin D Deficiency
Symptoms of vitamin D deficiency are clear and easy to spot. As they are represented by chronic fatigue, an increased feeling of sleepiness or lethargy, and your feeling of continuous pain in different parts of your body. In addition to immune diseases such as multiple sclerosis, arthritis, and osteoporosis.
Its symptoms did not end here, but also its deficiency will make you feel pain and spasm in your muscles and cause weakness and pain in the bones of people of all ages, it is the first sign of rickets that affects infants, so if you are a new mother, be attention to the food of your child. And if you are a little old, it could be a slight stumbling or a simple fall that fractures your bones or hip. And do not forget, of course, hair loss and weight or difficulty getting rid of excess weight, and poor dental structure, especially in children. It is also able to affect your mood. And if its deficiency is severe, it may cause you depression, anxiety, slow healing of wounds caused by injuries, and ED. 30 day flat stomach challenge
Causes of Vitamin D Deficiency
Now I will explain to you more to know the causes of this problem and how to face it?
First and foremost, remember that malnutrition is the enemy of this vitamin, so fight it by keeping your food and your children’s food healthy and good. And because breast milk contains small amounts of vitamin D and most infant formulas do not contain this vitamin, then expose your child to the gentle sunlight sufficiently, so that he does not suffer in the future. Also, make sure that your diet includes fish, specifically oily fish, such as tuna and salmon. In addition to egg yolks, milk and its dairy products. You can conclude here that vegetarians are more likely to have vitamin D deficiency. Therefore, if you are a vegetarian, we recommend that you take nutritional supplements and make orange juice an essential part of your day.
- You often have a pre-conceived notion that sunlight is its most important source, Why?
Because 50 to 90% of this important vitamin is made by your skin. So be sure to get exposed to the sun properly that doesn’t expose you to burns.
And if you are one of the beauties with dark skin, then you are also one of the people most likely to be deficient in this vitamin, because the presence of melanin pigment in your skin leads to a decrease in the skin’s ability to manufacture vitamin D through sunlight. So, be sure to be exposed to the sun as well, but for a longer period and without harming yourself.
- You must be wondering about the most appropriate period of exposure to the sun to obtain vitamin D?
When exposed to direct sunlight, the optimal period ranges from 5 to 15 minutes at least 3 times a week. This period increases as the melanin pigment in your skin increases, i.e. the darker your skin. But remember that exaggeration is like decreasing, and exaggerated exposure to direct sunlight may cause skin cancer.
If one of your family members is elderly, make sure that he eats well, because the elderly are among the most vulnerable groups to vitamin D deficiency.And like any other difficult problem that you can face with a pharmacological solution, which is taking vitamin D supplements and sometimes calcium and phosphate supplements. In addition to taking fish oil. But people with chronic liver or kidney disorders need to use special formulations of vitamin D supplements.
Test of Vitamin D Deficiency
If you are worried and want to make sure that you are following the right habits to give your body the adequate amount of vitamin D that it needs, you have several options:
1- Do some blood tests that reveal the percentage of vitamin D in the body. The normal level in the body is from 30 to 50 ng / ml, and the level of insufficiency ranges between 21 to 29 ng / ml. And its deficiency is diagnosed at levels less than 20 ng / ml Ml.
2- Your doctor may also ask you to measure the level of parathyroid hormone.
3- An x-ray may be requested sometimes.
It is important that you follow up with your doctor dear, and find out if you have a vitamin D deficiency, as the doctor is the one who will help you determine the appropriate dose of vitamin D for you, whether it is vitamin D 50,000 or 10,000 international units. All these details should be consulted by your doctor. Stay healthy.
Frequently Asked Questions about Vitamin D
What are Foods Rich in Vitamin D?
Sources of natural vitamin D include:
Cod liver oil.
Orange juice fortified with Vitamin D.
Dairy products and plant-based milks fortified with vitamin D.
When Should You Take Vitamin D Supplements?
Vitamin D is a fat-soluble vitamin. Therefore is better absorbed into the bloodstream when paired with foods high in fat, which is why it is recommended to take a vitamin D supplement with a meal to enhance absorption.
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