Vitamin D Deficiency and Health Risks

Vitamin D is one of the fundamental nutrients for our body, along with other nutritional elements and minerals. However, unfortunately, due to our current lifestyle, marked by the consumption of processed foods and a lack of healthy eating habits, we are experiencing increasingly low levels of vitamin D in our body.

Vitamin D plays an essential role in the human body, in addition, it directly influences bone health, the immune system and even the proper functioning of the heart and muscles. Its deficiency is a health issue that can affect people of all ages and backgrounds.

Prevention of Vitamin D Deficiency:

1. Adequate sun exposure: Moderate sun exposure is the best way to produce vitamin D naturally. In this sense, spending around 15 to 20 minutes in direct sunlight, a few times a week, can help maintain adequate levels.
2. Balanced diet: Include foods rich in vitamin D in your diet, such as fatty fish (salmon or sardines), egg yolks, mushrooms and fortified foods.
3. Supplementation: In cases of severe deficiency or when sun exposure and nutrition are not sufficient, a doctor may prescribe vitamin D supplements.

What Causes Vitamin D Deficiency

The main source of vitamin D for the human body is exposure to sunlight. When the skin is exposed to ultraviolet B (UVB) light from the sun, it produces vit-D, however, several circumstances can lead to deficiency:

1. Lack of Sun Exposure: Living in areas with harsh winters, or 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 at least 10 to 15 minutes a day, with appropriate sun protection, of course.
2. Skin Pigmentation: Individuals with darker skin have a greater amount of melanin, which can limit the production of vitamin D in the skin. In this case, ideally, the body should have around 60-70 nmol/L of vitamin D in summer and 50 in winter.
3. Advanced Age: The body's ability to produce vit-D decreases with advancing age.
4. Intestinal Absorption Problems: Gastrointestinal disorders and diseases can impair the adequate absorption of vit-D.
5. Kidney Diseases: People with kidney disease may have reduced levels due to the inactivity of vitamin D enzymes, which need to be converted by kidney enzymes, therefore, if the kidney is not functioning normally due to some disease, it will have difficulty carrying out this conversion.
6. Hormonal Imbalances and Vit-D Receptor Resistance

Symptoms of Vitamin D Deficiency:

1. Weakened Immune System: Low levels of vit-D can hinder the immune system's ability to defend itself, making the body more susceptible to infections and inflammation. In addition, research indicates that people with vitamin D deficiency are more likely to develop rheumatoid arthritis , type 1 diabetes and multiple sclerosis.
2. Slow Healing: Along with vitamins K and A, vit-D plays a crucial role in the effectiveness of rapid healing.
3. Muscle Weakness: Vitamin D plays a key role in muscle function, and a lack of it can cause weakness.
4. Vision Problems: Low levels of vit-D can affect the retina and cause night blindness and visual disturbances.
5. Bone Pain: Vitamin D deficiency is associated with bone problems such as osteoporosis and rickets in children.
6. Difficulties Getting Pregnant: The lack of vit-D affects the production of cholesterol, which is important for the production of sex hormones.
7. Depression: Studies suggest that vit-D is related to mental well-being, and therefore, its lack can contribute to depressive symptoms.
8. Irritability: Serotonin (the happiness hormone) is only produced in the body when there are adequate levels of vitamin D, therefore low levels can cause episodes of stress and irritability.
9. Brittle Nails: Vitamin D can affect calcium levels in the body, leading to peeling, brittle and broken nails.
10. Fatigue: People with low levels of vitamin D may feel more tired and have reduced energy, leading to excessive sweating, especially in the face area.

See More Symptoms

Other common symptoms include body aches for no apparent reason, excessive sweating in the head area, frequent infections in short periods of time, weight gain, hair loss, infectious diseases such as candidiasis and thrush, as well as pain in the mouth area due to loss of calcium.

Treatment of Vitamin D Deficiency:

1. Supplementation: The most common treatment for vitamin D deficiency is the use of vitamin D3 supplements, prescribed by a doctor. The dose and duration of treatment depend on the initial levels and severity of the deficiency.
2. Medical follow-up: It is important to perform follow-up tests to monitor vitamin D levels and adjust the supplement dose if necessary.
3. Improvement in nutrition: In addition to supplementation, making healthy food choices and including natural sources of vitamin D in your diet can help with recovery.
4. Healthy lifestyle: Maintaining an active and balanced lifestyle, with regular physical activity and a balanced diet, also contributes to bone health and the absorption of vitamin D.

Remembering that self-medication is not recommended, and it is essential to seek medical advice before starting any treatment for vitamin D deficiency. Vitamin D plays a vital role in general health, and maintaining adequate levels can help prevent a number of problems. long-term health.

Where to Find Vitamin D:

The sun is one of the greatest allies for increasing vitamin D levels in the body. However, it's important to remember to use sunscreen to avoid sunburn and long-term skin damage, such as premature aging and blemishes, as well as the risk of skin cancer.

Additionally, there are several foods that can help increase vitamin D levels, including:

• Sardine
• Egg yolks
• Chicken liver
• Tuna
• Salmon
• Mushrooms and more
• Tilapia
• Beef liver

Know if your Vit-D is Low?

If you are experiencing any of the symptoms mentioned above, it is advisable to see a doctor to evaluate your case and decide on vitamin D replacement, if necessary. Additionally, you can perform a blood test to check levels of vit-D, also known as hydroxyvitamin D or 25(OH)D. The reference values are:

• Greater than 20 ng/mL: Value considered adequate for a healthy person with normal vitamin D levels.
• Between 30 and 60 ng/mL: Range recommended for the elderly, pregnant women and patients who have diseases related to vit-D deficiency, such as rickets and kidney disease.
• Between 10 and 20 ng/mL: Low value, with risk of bone loss and possibility of developing diseases and symptoms.
• Less than 10 ng/mL: Extremely low value, generally requiring replacement with medication.

So, did you enjoy learning more about vitamin D? Share your opinions in the comments and don't forget to share this knowledge with your friends and family.