Good Lifestyle

Vitamin D is important for health. Humans tend to think that they have enough sunlight. This is not true for everyone. Many people need supplements to meet the need for vitamin D of their body. Today, we will talk about the importance of this vitamin, that sunlight is sufficient for the realization of the body's need and what other sources to find.

What is vitamin D?

Net of medicine Describes vitamin D as "a vitamin of steroids that promotes intestinal absorption and metabolism of calcium and phosphorus". Vitamin D is produced in the skin and production depends on sun exposure.

Advantages

Vitamin D helps the body to absorb calcium for stronger bones and supports the immune system in the fight against diseases. This helps the nerves to transport messages to and from the brain and also contributes to the muscular movements of the body. Vitamin D, when processed, turns into a hormonal calciol, which helps bones absorb calcium.

Vitamin D of the sun

Many people are able to get enough vitamin D from the sunlight, but it totally depends on their geographical location, what time of the year is, what time of the day is exposed to sunlight and What is the color of their skin.

Location and Time Matters

People living closer to the equator are naturally exposed to more sun. In the northern hemisphere, the requirement of a person from sunlight might not be encountered in winters.

In summer, a person does not need to be in the sun for a long time to get enough vitamin D. The sun is the fiercer from 11h to 15h.

Melanin

According toNet of medicine, Melanin is "the pigment that gives the human skin, the hair and the eyes of their color. People with dark skin have more melanin in their skin than people with light skin." The amount of vitamin D a No one does depend on the amount of melanin in their skin.

Preference of light skin

The lighter skin is the result of less melanin that does not protect against damaged ultraviolet (UV) ultraviolet rays. On the other hand, people who have more melanin in their skin get better protection against UV rays, but their body takes longer to produce vitamin D.

The difficulty

These various factors prevent the correct amount of solar light from vitamin D to a person. To prove this, the vitamin D council gives some examples ...

"At noon during the summer in Miami, a person with a medium skin tone should expose a quarter of their skin to the sun for 6 minutes."

"At noon during the summer in Boston, a person with a dark complexion would need to expose a quarter of their skin to the sun for 2 hours."

Other factors

The bodies of some people might not be able to receive enough vitamin D from the sunlight because of a certain type of way of life. For example, people who work at night and are at home all day or keep their skins covered with all the time and use a high SPF sunscreen are prone to vitamin D impaired bodies.

UV protection protection

The overexposure of its skin to sunlight can also be harmful. The body needs only a limited amount of vitamin D and beyond this skin should be protected from harmful UV rays that can cause aging skin, burn and also increase the risk of skin cancer. But what happens if the body is deficient in vitamin D?

Vitamin D deficiency

There is no official vitamin D deficiency level. To measure the amount of vitamin D in the blood, scientists use nanograms per millimeter (ng / ml). Some consider that if the blood has less than 12 ng / ml of vitamin D, the body is deficient and the quantity is less than 20 ng / ml, it is a red alert.

Another group believes that the amount should be higher and that the alarm bells should ring in case it is less than 30 ng / ml.

Symptoms

In children, vitamin D deficiency causes trapped. In this condition, the bones of the body become gentle and folded. In the case of adults, deficiency can also cause bones of pain and muscles weaken.

If there is a chronic deficiency of this vitamin, this can lead to osteoporosis.Net of medicine Defines osteoporosis as "a fragile bone condition with increased sensitivity to the fracture".

Recommended daily admission

As mentioned earlier, a specific recommendation for vitamin D intake is difficult to suggest due to all varied factors in the location, season and time. However, the guidelines are based on the hypothesis that a person receives a minimum of sunshine.

Tray of food and nutrition

Below is the graph recommended by the Food Card and Nutrition for the minimum vitamin D consumption to keep the body in good health. The contribution is given in international units (IU).

AgeRecommended daily admission of vitamin D0 to 12 months400 IU1 to 70 years 600 IU70 years and upper 800 IU

When deficient

The endocrine society recommends a daily consumption of 1,500-2 000 IU to adults whose vitamin D levels are less than 30 ng / ml, restore healthy levels. If a person goes for treatment and then instead of daily consumption, they receive a dose of 50,000 weekly or monthly IU.

SIGNS OF DEFICIENCY

The signs of vitamin D deficiency are quite subtle so that people do not even realize in many cases that they have, even when these symptoms have a negative impact on their bodies. If you notice these 8 symptoms, it means that you could have vitamin D deficiency.

Symptom 1- Tall ill or infected often

One of the things that vitamin D is helping to keep the immune system strong so as to reduce bacteria and viruses that cause disease.

If you are often a victim of colds or flu, a vitamin D deficiency could be the reason.

Symptom 1- Respiratory Infections

Infections such as cold, pneumonia and bronchitis are respiratory tract infections. Numerous studies have found a direct link between these deficiencies and vitamin D deficiency.

A dose of 4,000 vitamin D (it may be in the form of supplements) daily is recommended to reduce the risk of these infections.

Symptom 2- Fatigue and Fatigue

Vitamin D deficiency is mainly neglected as a potential cause of fatigue. Low blood rates often lead to fatigue that has a negative impact on the way of life.

There was a case where a woman suffered from chronic fatigue accompanied by headaches. Its blood levels have shown that the level of vitamin D is only 5.9 ng / ml. Everything is less than the amount of 20 ng / ml is deficient.

Symptom 2- Fatigue in women

Studies have shown links between low vitamin D levels and fatigue, especially among young women. Women with blood levels of less than 20 ng / ml or even 21-29 ng / ml are more complained about fatigue than women with levels greater than 30 ng / ml.

Once again, supplements can help here.

Symptom 3- Bone and back pain

Vitamin D plays a major role in increasing the absorption of body calcium. Studies have discovered a relationship between chronic back pain and lower levels of vitamin D. If you suffer from bone or lower back pain, it could be a sign of low vitamin D in the body.

Symptom 3- pain in legs and ribs

Women with vitamin D deficiency complained more about severe sides that hindered their daily work. A study revealed that people with low vitamin D levels were more likely to suffer from pain in their joints, legs and ribs than people with normal blood levels.

Symptom 4- Depression

People do not fall under these two but depression could be a sign of vitamin D waffle. In a search, in 65% of cases - a relationship was found between depression and vitamin D deficiency. Vitamin intake It helps to improve depression, studies have been found.

Symptom 5 - Healing of the altered wound

If you are injured and your wounds take a lot of time to heal, it could be a bass sign of vitamin D in your body. It has been found that vitamin D helps to increase the production of compounds that are needed to form the new skin to start the healing process.

Symptom 5- Inflammation

Vitamin D plays a crucial role in setting up inflammation under control and control against infections. People with vitamin D deficiency have been noted having high levels of inflammation that constitute an obstacle in the healing process. There has been no intensive research on the connection between wound healing and vitamin D- the area still needs to be explored.

Symptom 6- Bone loss

Vitamin D is really multiplayer. This helps the body in different ways that include its role in bone metabolism and calcium absorption. It is common that the person plans to take more calcium in case of bone loss, but it can also result from vitamin D deficiency.

Symptom 6- Subjects to fractures

A low bone density means that the bones are deficient in calcium and other minerals. This places the person at a higher risk of fractures. In a study where 1,100 women were subjects and in their menopause it was found that there was a link between their bone density and their levels of vitamin D. Taking vitamin D supplements can help reduce the risks of fracture.

Symptom 7- Hair loss

Stress or genetics are supposed to be the current causes of hair loss. But if hair loss is expanded, it could also result from low levels of vitamin D, but once again, there has been no deep search on the connection between the two.

Symptom 7- Alopecia Areaata

A self-immune disease, Alopecie Areata, identified by severe hair loss on the part of the different parts of the bodies is associated with rebate. And we all know that we all know that vitamin deficiency of this deficiency can lead to the development of the disease.

Symptom 8- Muscle pain

Muscle pain can be a delicate condition for diagnosing. Some studies have succeeded in finding a link between muscle pain and vitamin D levels in the body. In a study, 71% of people with muscle pain have had vitamin D deficiency. Once again, the vitamin supplements have proved to be useful.

The bottom line

As noted previously, the symptoms of vitamin D deficiency are quite common and people do not attribute them to the gap.

The good news is that the deficiency can be easily attached with the recommended daily dose of vitamin. So, if you have symptoms above, you have to get your blood levels tested.

Good sources of vitamin D

Here is a good news for cheese lovers - cheese is a biological source of vitamin D. Other natural sources are:

• Tuna
• Salmon
• Liver of beef
• Egg yolk

Fortified food

In the United States, vitamins are artificially added in some foods that are called to be fortified. For example, milk, breakfast cereals, orange juice etc. There are often containing vitamin D and it is always mentioned on the nutrition label what foods contain which vitamins.

Other sources

Breast milk does not contain enough vitamin D requiring healthy growth, breastfeeding babies therefore require vitamin D supplements. This can be easily done because the drops of vitamin D are accessible on-the-counter (OTC). ) In addition, the formula used to feed babies also has enough vitamin D.

Excess vitamin D

The excess of everything is bad and it is true for vitamin D. The body can not prepare too much vitamin D from sun exposure; This is usually the result of supplements. It is rare, however, and is known to happen when someone takes very high doses for a long time (like more than a year).

Do not take too much

As long as a person does not exceed the intake of 4,000 daily IU, it is good, but a daily consumption more than it can lead to symptoms like:

• nausea
• constipation
• vomiting
• weakness
• loss of appetite
• weightloss
• Rein damage

Some of them are explored in advance.

Nausea, vomiting and poor appetite

An excessive dose of vitamin D can cause excess levels of calcium in the body but high calcium levels are not necessarily responsible for nausea, vomiting and bad appetite. In a study, it has been found that people taking high doses of vitamin D have lost their appetite and felt nauseating.

Stomach pain, constipation or diarrhea

There may be a number of reasons for stomach pain, diarrhea and constipation and one of them could be an intoxication caused by high levels of vitamin D. These can be the Symptoms in a person who takes a regular high dose of makeup vitamin. For deficiency.

Renal failure

It's true. The excess vitamin D consumption can result in renal injury. There is a registered case in which a man had to be hospitalized as after taking a vitamin D injection, his kidney failed. If there is vitamin D toxicity in the body, there may be a severe kidney injury.

Calcium excess

The excess vitamin D in the body means excessive calcium in the blood, this can cause problems like that of cardiac and mental confusion.

If you are on a specific medicine, you should not take a vitamin D supplement without consulting your doctor because it can interfere with the operation of the drug.

Doctor

If vitamin D deficiency is observed, the doctor takes a blood test first to measure vitamin D levels.

If there is too much intake of vitamin, the person could have symptoms of toxicity of vitamin D - in this case, such medical assistance should be sought.

Lesson learned

You often have to say that the excess of everything is bad, but the deficit. No nutrient or vitamin should be taken in large quantities and it should be ensured that our body is not lacking either.

Get enough sun and if it is not possible, take enough supplements. Do not exceed either.