Frequent infections, chronic fatigue… 5 symptoms of vitamin D deficiency

Many people have osteoporosis problems, but they don’t like to go out and get some sun, so they are unable to supplement vitamin D. At the same time, insufficient vitamin D will also affect calcium absorption, causing the osteoporosis problem to worsen and even easily lead to fractures. Long-term vitamin D deficiency not only increases the risk of cardiovascular disease but also cancer. Studies have found that there are many symptoms in daily life that can easily confuse doctors, and the culprit may be vitamin D deficiency.

As they age, many people begin to experience bone loss, which can easily lead to osteoporosis and fractures. However, it is not enough to supplement calcium alone, vitamin D is also needed. Traditionally, it is believed that vitamin D can help calcium absorption, make bones strong and prevent osteoporosis. However, more and more studies have found that vitamin D deficiency can cause unexpected symptoms.

Staying indoors for a long time and not getting enough sunlight can lead to vitamin D deficiency

According to the Mail Daily, among all vitamins, only vitamin D is not provided by food, but is produced by the skin through the process of sunlight exposure. Other vitamins must be obtained from the outside. Due to gloomy weather in the UK, Britons are at risk of deficiency of this key vitamin. Nutritionist Kim Pearson said that not only is the British weather bad, but also more and more indoor life, with children no longer playing outside as much as before, but using iPads or playing online games indoors, and many people staying indoors all day to work, so the problem of vitamin D deficiency is increasing. Those at risk also include people with darker skin types, as darker skin makes it harder to find synthetic vitamin D. Others at risk include pregnant and breastfeeding women.

Here are five common symptoms of vitamin D deficiency:

1. Frequent recurrent infections:

Vitamin D plays an important role in the health of the immune system. Pearson said that without adequate amounts of vitamin D, immune cells cannot respond appropriately, making people more susceptible to infection. Simply put, vitamin D is important for activating the immune defense mechanism. Without adequate intake, the immune system's killer T cells will not be able to respond and fight off serious infections in the body.

2. Depressed mood:

Vitamin D plays a key role in keeping serotonin healthy in the brain, Pearson said. This is a neurotransmitter in the brain that is involved in mood and depression. A 2014 study of 100 scientific papers on vitamin D published in the journal Medical Hypotheses found a specific link between vitamin D deficiency and seasonal affective disorder, a condition in which people become depressed during the winter months due to a lack of sunlight.

3. Long-term fatigue:

Vitamin D is important for converting food into energy. If you are often tired, it may mean that you are not absorbing nutrients from food and are therefore deficient in vitamin D. A double-blind, placebo-controlled, randomized clinical trial published in the journal Medicine last year found that vitamin D supplements can significantly improve fatigue.

4. Osteoporosis:

Vitamin D helps regulate calcium and phosphate in the body, allowing it to play a key role in the function of joints, muscles and teeth. Adequate levels help prevent osteoporosis. If vitamin D levels are very low, bones will weaken and there is a risk of fractures. This is related to the important role of vitamin D in regulating calcium absorption.

5. Muscle weakness:

Vitamin D supports muscle function, and many common muscle aches and pains are often the first symptoms of vitamin D deficiency. Vitamin D enters muscle cells when metabolized and enhances muscle contraction, which is essential for preventing falls and building muscle strength and bone through exercise.

Sun exposure and diet can provide a rich source of vitamin D

How to get vitamin D? Most people can get enough vitamin D in their daily lives through just 20 minutes of sun exposure. It is recommended to do it from the end of March or early April to the end of September, especially from 11 am to 3 pm.

Some foods are also rich in vitamin D, including salmon, mackerel and tuna, as well as egg yolks, cheese, liver and dairy products, soy milk and oats. The recommended daily intake of vitamin D for adults is 200-2000 IU; healthy postmenopausal women should take 800-1000 IU daily; to prevent fractures, take 800 IU daily, combined with 1000 mg of calcium, which can also help lower blood pressure and prevent cancer. According to the daily intake recommended by the Institute of Medicine (IOM), the maximum daily supplement is 4000 IU, and the 7th edition of the National Health Administration of the Ministry of Health and Welfare states that the maximum daily intake is 2000 IU.