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How to recognize a lack of vitamin D in the body. What to do if there is a deficit

How to recognize a lack of vitamin D in the body. What to do if there is a deficit

Most people around the world are convinced that vitamin D can be replenished with frequent sun exposure, which means that there is no need for additional intake of this supplement. But statistics show that about 1 billion people worldwide, regardless of where they live, suffer from vitamin D deficiency in their bodies. An interesting fact is that the deficit was found in people who live in sunny countries.

Let's take a closer look at this substance, consider what processes in the body are responsible for vitamin D and what to do if it is deficient.

What is Vitamin D. Forms of Vitamin D

Vitamin D includes biologically active substances such as cholecalciferol (D3), ergocalciferol (D2), sitocalcefirol, etc. Vitamin D3 is synthesized in the body under the influence of ultraviolet rays and is supplied with food, vitamin D2 comes only with food.

A deficiency is considered to be less than 25 ng / ml (50 nmol / L) in the blood. Over than 175 nmol / L is toxic.

What processes in our body is vitamin D responsible for?

Do you still think that this substance should not be given much attention? Let's take a look at what functions and processes in your body this vitamin is responsible for:

1. Thanks to vitamin D, calcium and phosphorus are absorbed in the small intestine, from where minerals are supplied to bone tissues and teeth. Therefore, with normal maintenance, the development of caries and gum disease, osteoporosis can be prevented. Also, the vitamin contributes to the rapid healing of bone tissue when it is damaged (fractures, cracks, etc.).

2. With a lack of this substance, the state of the cardiovascular system worsens, the immunity and the body's ability to fight viral and bacterial infections decreases, weakness and pain in the muscles is felt.  Respiratory diseases are common. A person experiences a constant lack of energy and drowsiness, as well as mood swings and depression, since vitamin D is involved in the functioning of the thyroid gland.

3. Since vitamin D blocks the uncontrolled multiplication of cells, its normalization in the blood helps in the prevention of cancer.

4. If in childhood the child has a lack of vitamin D. Then in the future there is a high probability of developing rickets, osteoporosis, scoliosis, growth retardation and developmental delay.

So, we have assessed the importance of vitamin D in the body, but how to determine its lack by external signs.

Signs of a vitamin D deficiency

With an acute lack of vitamin D, a person may experience the following symptoms:

 • Sleep disturbances, insomnia;

 • Loss of appetite and, as a consequence, weight loss;

 • A burning sensation in the mouth and throat;

 • Deterioration of vision.

Self-diagnosis can be erroneous, so if you suspect a vitamin D deficiency, a blood test should be done.

Who is at risk for vitamin D deficiency

The risk group includes:

1. People who work a lot in a closed and poorly lit room and at the same time go outside for less than 1 hour a day

2. Seniors over 60 years of age

3. Pregnant women or women who are breastfeeding

4. Overweight people, as excess fat binds vitamin D and prevents it from entering the blood

5. People with chronic liver and kidney disease

6. Some drugs can also cause a lack of vitamin D in the body: drugs for HIV and AIDS, glucocorticoids, anticonvulsants, antifungal drugs, cholestyramine.

How to Replenish Vitamin D Lack

You can replenish your vitamin D levels with more frequent sun exposure and certain foods. Foods that contain vitamin D: fatty fish (salmon, cod), fish oil, cod liver oil, caviar, cheese, egg yolk, chanterelle mushrooms, yeast. However, for many people, excessive sun exposure can be harmful and even dangerous. An increased pace of life can also be an obstacle to dietary compliance.  In this case, the doctor may prescribe vitamin D as a dietary supplement.