If you have the following symptoms, it is possible that your body is deficient in vitamin D after excluding other causes of the disease in question.
When your body is deficient in vitamin D
What are the symptoms?
- Frequent depression. Vitamin D has a role in maintaining normal levels of serotonin in the brain, which is considered to be one of the elements involved in happiness and well-being. When deficient, you may experience depression, listlessness, irritability, inability to lift your spirits, etc., or even anhedonia.
- Weakness in the limbs. There are vitamin D receptors on the muscles, and when deficient, the body is more likely to be tired, muscle pain, and weakness of the limbs.
- excessive sweating and cramps. Vitamin D can regulate calcium absorption, deficiency will appear osteoporosis, excessive sweating, cramps and other phenomena.
- often cold. Vitamin D helps maintain normal immunity, and deficiency can lead to recurrent infections or recurrent inflammation.
- Increased hair loss. Vitamin D has a role in maintaining normal hair follicle growth, and a deficiency can exacerbate hair loss.
Recent studies have found that taking vitamin D
Reduces the risk of immune disorders by 22%
Vitamin D is a very important and powerful vitamin that regulates calcium and phosphorus metabolism and promotes bone growth. In addition, vitamin D has immunomodulatory effects.
A total of 25,871 participants, with a mean age of 67.1 years and a mean follow-up time of 5.3 years, were recruited for a trial divided into two major groups and four subgroups, the two major groups being the vitamin D group and the placebo group.
Vitamin D group: divided into two groups: “vitamin D3 + fish oil” and “vitamin D3 + placebo simulating fish oil”.
Placebo group: divided into two groups: “placebo simulating vitamin D + fish oil” and “placebo simulating vitamin D + placebo simulating fish oil”.
The results showed a 22% reduction in the risk of disease in the vitamin D group compared to the placebo group. The risk of autoimmune disease decreased by 31% in the “vitamin D3 + fish oil” group and by 32% in the “vitamin D3 + placebo simulated fish oil” group compared to the double placebo group.
The researchers believe that one of the mechanisms by which vitamin D regulates immunity is the ability of its metabolite, 1,25-hydroxyvitamin D3, to bind to the vitamin D receptor and enhance immune function by regulating gene expression. In addition, 1,25-hydroxyvitamin D3 regulates B-cell proliferation, thereby acting as an anti-inflammatory and immune maintenance agent.
How should I take vitamin D daily?
Eating and sun exposure are fine
Of all people, those who are overweight or obese, those who get little sun exposure, breastfed infants and adolescents are very susceptible to vitamin D deficiency and may seek medical consultation if they experience any of these discomforts.
With adequate supplies of calcium and phosphorus, the appropriate intake of vitamin D is generally 10 mcg/day for adults; 15 mcg/day for adults over 65 years of age. There are two main methods of supplementation.
One is to consume foods containing vitamin D directly. For example, fatty fish and fish eggs, animal liver, egg yolk, cheese and some mushrooms, but food sources alone cannot meet the daily requirement.
The second is sun exposure. Regular sun exposure is the best source for the body to get sufficient and effective vitamin D cheaply, and adults generally do not suffer from vitamin D deficiency as long as they are exposed to sunlight regularly. It is recommended that during the non-cold season, when the sun is mild, your hands and feet be exposed to the sun for 10-30 minutes a day. Don’t go through glass or apply sunscreen, as neither is conducive to vitamin D synthesis.
For people prone to deficiency, additional vitamin D supplements can be taken under the guidance of a physician after the results of laboratory tests and the exclusion of relevant contraindications. The maximum tolerable intake for people over 11 years old is currently considered to be 50 micrograms per day, and the intake of vitamin D should not exceed this amount, otherwise excessive accumulation of vitamin D in the body may cause toxicity.
