Vitamin D is one of the most important vitamins for our body, along with other vitamins. like minerals. However, unfortunately, due to our current life and its avalanche of processed foods and lack of healthy nutrition, it has led to us having increasingly low levels of vit-D in our organism.
Vitamin D plays a crucial role in the human body, directly affecting bone health, the immune system and even the good functioning of the heart and muscles. Your disability is a health problem that can affect people of all ages and origins. In this text, we will explore the causes, symptoms and consequences of vit-D deficiency.
Causes of vitamin D deficiency
The main source of vit-D for the human body is exposure to sunlight. When the skin is exposed to ultraviolet B (UVB) light from the sun, it synthesizes vitamin D. However, several circumstances can cause a deficiency:
- Lack of sun exposure: living in areas with harsh winters, spending most of the time indoors or wearing clothes that cover most of the body can reduce sun exposure. In this sense, the recommendation is that you expose yourself to the sun for less than 10 to 15 minutes each day. That's right, with protection, of course.
- Skin pigmentation: People with darker skin have a greater amount of melanin, which can limit the production of vitamin D in the skin. In this sense, the ideal for each organism is around 60-70 nmol/L of vit-D in summer and 50 in winter.
- Advanced age: the body's capacity to produce vitamin D decreases with age.
- Intestinal absorption problems: gastrointestinal disorders, such as celiac disease or Crohn's disease, can alter the adequate absorption of vitamin D.
- Kidney diseases: people with kidney disease may have reduced levels because the vit-D enzymes are inactive and need to be converted by kidney enzymes. Therefore, if the kidney does not function normally due to some illness, there are difficulties in transforming the enzyme.
- Hormonal imbalances and resistant vitamin D receptors
Symptoms of Vita-D deficiency:
- Muscle weakness: Vitamin D plays a fundamental role in muscle function, so its lack can cause weakness.
- Pain in the bones: vitamin D deficiency is associated with bone problems such as osteoporosis and rickets in children.
- Fatigue: People with low vitamin D levels may feel more tired and have reduced energy, causing excessive sweating, especially on the face.
- Depression: studies suggest that vitamin D is related to mental well-being and its lack can contribute to depressive symptoms.
- Weakened immune system: Low levels of vitamin D can make it difficult for the immune system to defend itself, which causes infections and inflammation more easily. Furthermore, studies indicate that people with a vitamin D deficiency in their body have greater possibilities of developing rheumatoid arthritis, type 1 diabetes mellitus and multiple sclerosis.
- Bad mood: serotonin (happiness hormone) is only produced in the body when there are enough amounts of vit-D, therefore, low levels are not capable of producing the hormone, causing episodes of stress and bad mood.
- Vision problems: low levels can affect the retina and cause night blindness and visual changes.
- Slow healing: together with vitamin K and A, vitamin D plays a unique role in the effectiveness of rapid and equally efficient healing.
- Weak nails: Vitamin D can affect calcium levels in the body, causing nails to peel, become brittle and even flexible.
- Difficulties in staying embarrassed: Lack of vit-D affects the production of cholesterol, which is important for the production of sexual hormones.
Other symptoms
Other common symptoms are: pain in the body for no reason, sweating in the head area, various infections within a short period of time, weight gain, hair loss, infectious diseases such as canker sores and cold sores.
Consequences of vitamin D deficiency
Over the long term, vitamin D deficiency can have serious consequences for health. In addition to the bone problems mentioned above, they are related to a greater risk of cardiovascular diseases, type 2 diabetes, cancer and autoimmune disorders.
Therefore, it is essential to maintain adequate levels of vitamin D through sun exposure, diet and, when necessary, supplementation. If a vitamin D deficiency is suspected, it is recommended to consult a health professional for evaluation and appropriate treatment.
Sources of vitamin D
The sun is one of your greatest allies when thinking about increasing levels in your body, however it is important to remember to use sun protection to avoid burns and harmful effects on your skin over a long period of time such as premature aging, blemishes, etc. possibility of skin cancer.
Furthermore, there is a long list of foods that can help you increase your levels. Son them: Yema de huevo Atún Salmon Higado de pollo Tilapia Hígado de res Sardina Hongos y más
How do I know if my vitamin D is low?
If you are experiencing any of the symptoms and illnesses mentioned above, it is best to see a doctor to analyze your case and decide on the best course of action regarding vitamin D replacement if this is your problem. Furthermore, a blood analysis can be performed for vitamin D, also known as hydroxyvitamin D or 25 (OH) D.
The reference values are:
- Value greater than 20 ng/mL: for a healthy person with adequate levels of vitamin D
- Between 30 and 60 ng/mL: Value indicated for older people, embarassed women and patients who have illnesses related to vit-D deficiency such as rickets, as well as kidney diseases.
- Between 10 and 20 ng/mL: Low value with risk of bone loss and possibility of developing illnesses and presenting symptoms
- Less than 10 ng/mL: Extremely low value, requiring medication replacement in most cases.
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