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It is common to know that 15 to 20 minutes in the sun can give you a sufficient amount ofVitamin D for the day. But what happens if you can not be in the sun? How do you know if you encounter a vitamin D deficiency?

Vitamin D not only helps yourmetabolism andimmunity, but also with your overall mood and body function. However, as signs of vitamin D deficiency can be subtle, it can be difficult to determine if you have a lack. In order to determine the different signs of vitamin D deficiency, we talked withNicole Avena, PhD, Deputy Professor of Neuroscience at Mount Sinai School of Medicine and Visitous Health Psychology Professor at the University of Princeton.

"Vitamin D is produced by skin cells when exposed to light, this makes it unique among other vitamins, which should usually be ingested," says Avena. "As the sun is typically the best source of vitamin D, it is not always easy to be in the sun due to UV exposures and limited daylight in some parts of the world, as in Nordic climates.The body's ability to produce and absorb vitamin D decreases considerably in the elderly compared to the youngest. Especially for the elderly with restricted mobility or health conditions that forced them to stay inside, it is almost impossible for them to get sufficient sufficient vitamin D. "

Here are some of the signs you will need to get into the sun - or eat moreFoods rich in vitamin D. And speaking of a healthy diet, hereWhat happens to your body when you drink a smoothie every day.

"Vitamin D regulates the metabolism ofcalcium And phosphate and is important in keeping strong and hard bones, "says Avena. This means that when there is vitamin D deficiency, there may be problems with the health of global bones - and can cause bone or even joint bone pain.

"In severe cases of vitamin D deficiency, bones become demineralized and mild," says Avena. "In children, this is like ray. In adults, this can become osteomalacia. There is still research to see if vitamin D deficiency is involved in diabetes, high blood pressure and self-immune disorders . "

here is5 advantages of vitamin D and why it is important.

Yes, physically weak. A study by theWestern medicine newspaper This muscular weakness is certainly a sign that someone does not get enough vitamin D - but it can also be reversible.

Avena points out that you feel tired and even lethargic can be a sign of vitamin D waffle. A study published by theNorth American Journal of Medical Sciences Closely removed this statement and notes that 77.2% of patients with low vitamin D deficiency were presented with fatigue. When their vitamin D figures were standardized, their fatigue symptoms have been significantly improved.

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Studies show that there is an interesting tie between vitamin D deficiency anddepression. A study published by theMental Health Problems Journal Nursing Nursing Concludes groups that risk vitamin D deficit (seniors, adolescents, obese individuals and people with chronic illness) are also the same groups that have reported risks for depression. A similar study has also been published by theBritish Journal of Psychiatry. If you feel bad and you do not have an explanation, the assessment of your vitamin D consumption could be a useful next step. Remember, it is also better to talk to your doctor from any depression in progress that you meet.

In addition to feeling the weakness of your muscles, it is likely that vitamin D deficiency will also take advantage of an extra cramp. According toCleveland ClinicWhile it is a subtle sign, muscle cramps can be one of the signs.

"You can get some food vitamin D," says Avena. "Many fatty fish like mackerel and herring contain vitamin D, just like egg yolk. However, in most foods, vitamin D is relatively low and most people's diets do not contain sufficient amounts of vitamin ".

Avena says you can find dairy products that are fortified vitamin D or even take a daily supplement likeVitafusion To make sure you do not have to experience the signs of vitamin D waiting. Also, incorporating theseThe top 11 vitamin D foods can help.