Vitamin D deficiency is one of the most important health issues impacting our bodies, along with other vitamins and minerals.
Unfortunately, due to our modern, fast-paced lives, reliance on processed foods, and a lack of healthy eating habits, our vitamin D levels have been decreasing.
Vitamin D plays a crucial role in the human body, directly impacting bone health, the immune system, and even the proper functioning of the heart and muscles. Deficiency in vitamin D is a health concern that can affect people of all ages and backgrounds. In this text, we will explore the causes, symptoms, and consequences of vitamin D deficiency.
Causes of Vitamin D Deficiency:
A principal fonte de vitamina D para o corpo humano é a exposição à luz solar. Quando a pele é exposta à luz ultravioleta B (UVB), ela sintetiza vitamina D. No entanto, diversas circunstâncias podem levar à deficiência:
- Lack of sun exposure: Living in areas with harsh winters, spending most of the time indoors, or wearing clothing that covers most of the body can reduce sun exposure. In this regard, the recommendation is to expose yourself to the sun for at least 10 to 15 minutes a day, with appropriate protection, of course.
- Pigmentation of the skin: People with darker skin have more melatonin, which can limit the production of vitamin D in the skin. In this context, the ideal range for each body is around 60-70 nmol/L of vitamin D in the summer and 50 in the winter.
- Idade avançada: The body's ability to produce vitamin D decreases with age.
- Issues with intestinal absorption: Gastrointestinal disorders, such as celiac disease or Crohn's disease, can hinder the proper absorption of vitamin D.
- Kidney diseases: Individuals with kidney disease may have reduced levels due to inactive vitamin D enzymes that need to be converted by renal enzymes. If the kidney is not functioning normally due to an illness, it may struggle to convert the enzyme.
- Hormonal imbalances and resistant vitamin D receptors
Symptoms of Vitamin D Deficiency:
- Muscle weakness: Vitamin D joue um papel fundamental na função muscular, e sua ausência pode levar à fraqueza.
- Dor de ossos: Vitamin D deficiency is associated with bone issues such as osteoporosis and rickets in children.
- Fatigue: People with low vitamin D levels may feel more exhausted and have lower energy, resulting in excessive sweating, especially on the face.
- Depression: Studies suggest that vitamin D is linked to mental well-being, and its absence can contribute to depressive symptoms.
- Weak immune system: Low vitamin D levels can lead to immune system difficulties in defending against infections and inflammation. Furthermore, studies indicate that individuals with vitamin D deficiency are at greater risk of developing rheumatoid arthritis, type 1 diabetes, and multiple sclerosis.
- Oscilações de humor: Serotonin (the happiness hormone) is only produced in the body when it has sufficient levels of vitamin D. Therefore, low levels cannot produce the hormone, leading to episodes of stress and mood swings.
- Problems de visão: Low levels can affect the retina and cause night blindness and visual disturbances.
- Healing slowly: Along with vitamins K and A, vitamin D plays a unique role in facilitating rapid and effective healing.
- Nails fragilizados: Vitamin D pode afetar os níveis de cálcio no seu corpo, levando a unhas descascadas, quebradiças e até flexíveis.
- Dificuldade para engravidar: Lack of vitamin D affects the production of cholesterol, which is important for the production of sex hormones.
Other Symptoms:
Other common symptoms include unexplained body aches, head sweats, frequent infections, weight gain, hair loss, infectious diseases such as thrush and canker sores, as well as mouth pain due to calcium loss.
Consequences of Vitamin D Deficiency:
In the long term, vitamin D deficiency can have serious consequences for health. In addition to the bone problems mentioned, it has been associated with an increased risk of cardiovascular diseases, type 2 diabetes, cancer, and autoimmune disorders.
The reinforcement, it is essential to maintain adequate levels of vitamin D through sunlight exposure, diet, and, when necessary, supplementation. If you suspect a vitamin D deficiency, it is advisable to consult a healthcare professional for evaluation and appropriate treatment.
Sources of Vitamin D:
The sun is one of the greatest allies when it comes to increasing your body's vitamin D levels. However, it is important to remember to use sunscreen to prevent burns and long-term harmful effects on your skin, such as premature aging, spots, and the possibility of skin cancer.
Additionally, there is a long list of foods that can help increase your levels, including:
- Egg yolk
- Tuna
- Salmon
- Chicken liver
- Tilapia
- Fígado de vaca
- Sardines
- Mushrooms, and many more.
How to Tell if Your Vitamin D Is Low:
If you are experiencing any of the symptoms and complaints mentioned above, it is advisable to consult a doctor to analyze your case and decide on the best approach for vitamin D supplementation if it is indeed the issue. Additionally, you can undergo a vitamin D blood test, also known as 25-hydroxyvitamin D or 25(OH)D. The reference values are:
- Greater than 20 ng/mL: Valor para uma pessoa saudável com níveis adequados de vitamina D.
- Between 30 and 60 ng/mL: Recommended level for the elderly, pregnant women, and patients with conditions related to vitamin D deficiency, such as rickets or kidney disease.
- Between 10 and 20 ng/mL: Low level with a risk of bone loss and the potential to develop symptoms and diseases.
- Less than 10 ng/mL: Valor extremamente baixo, geralmente requer suplementação medicamentosa.
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