With shorter holidays and much less time spent outdoors at this time of year, many people are vitamin D deficient without knowing it. Studies have shown that 1 billion people around the world are deficient in vitamin D, especially in Europe and Asia; in fact, this has a clear impact on our health.
We all know that exposure to sunlight is the easiest way to stimulate the production of vitamin D in the body, so people are more likely to be deficient in vitamin D in winter when there is less light.
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With limited sunlight in winter, there are other ways to ensure we get enough vitamin D. Rhian Stephenson, nutritionist, naturopathic physician and founder of the website Artah said: “Vitamin D is not found in most foods, but it can be found in foods such as salmon, swordfish, tuna, whole milk, sardines, beef liver, cod liver oil, egg yolks, etc. Take in moderately.” She emphasized that although the vitamin D in these foods is not enough, it is not without supplements, and reminded vegans to pay special attention to their own vitamin D intake.
In order to prevent vitamin D deficiency, most people usually take supplements. Nutritionists say that they have to give different recommendations according to different regions: “In the United States and Canada, the recommended intake for each adult is 600 (IU, international unit) per day, 70 years old The above is 800 (IU) for each adult.” “The minimum intake is 400IU, but according to experience, I think this number is too low.”
Another thing to pay special attention to is that there are two types of supplements, D2 and D3, and you should choose D3. Experts suggest: “You can buy supplements containing vitamin K2. When they work together, the metabolism of calcium will be better. Without K2, calcium will accumulate in the blood and deposit in the arteries and cannot be transported to the bones.”
Why vitamin D is good for the body?
Maintaining optimal vitamin D intake is critical to overall health, says Stephenson: “It regulates cell growth and gene expression, promotes cell differentiation, and is involved in immunity, fertility, muscle strength, hormonal balance, sexual health, Energy, mood, etc.” Gene expression is a very important part of cancer prevention. In short, vitamin D is critical to overall health and well-being.
PARIS, FRANCE – JUNE 03: Maria Rosaria Rizzo @lacoquetteitalienne
What happens if you are deficient in vitamin D?
Vitamin D deficiency can affect both physical and mental health. We’ve all heard about osteoporosis, but “vitamin D deficiency” is also associated with many problems, to name just three: poor immunity, depression and back pain. “The impact is comprehensive, ranging from autoimmune symptoms, COVID-19, cancer to overall immunity, hormonal health to mood disorders.” High blood pressure, diabetes, fibromyalgia, neuropathy such as multiple sclerosis, etc. Associated with vitamin D deficiency.
What are the symptoms of vitamin D deficiency?
The only way to know for sure if you are vitamin D deficient is with a blood test, but here are 5 signs you can look out for:
1. Feeling tired
The most common symptom of severe vitamin D deficiency is long-term, persistent lethargy. Poor sleep quality is also a common symptom.
2. Bone and muscle pain
Studies have shown that frequent muscle pain and weakness are related to vitamin D deficiency. Vitamin D is needed for the body to absorb calcium, and a deficiency can cause bone pain and joint pain.
3. Hair loss
Vitamin D also plays a vital role in maintaining healthy hair growth. A lack of vitamin D can affect the life cycle of hair follicles, causing hair loss or slow growth, and even circular baldness.
4. Get sick often
Vitamin D insufficiency can also lead to a weakened immune system, so if you get sick frequently and can’t find the cause, try a blood test.
5. Depression, anxiety and emotional problems
Science shows vitamin D plays a key role in mood stability and lowering the risk of depression. When not enough, it can lead to seasonal emotional problems like sadness, anxiety, forgetfulness, burnout, and more.
Original text fromVogue Italy