Vitamin d deficiency symptoms appear especially in winter. During the winter, it can be more challenging to get enough vitamin D because the sun’s UVB rays, which are necessary for vitamin D production, are less intense and don’t penetrate the atmosphere as easily. Also, many people spend more time indoors and less time outside during the winter months.
What Is Vitamin D Deficiency?
Deficiency means that a person’s blood levels of vitamin D are lower than what is consider healthy. Vitamin D is an essential nutrient that helps the body absorb calcium and maintain healthy bones. It is also important for immune function, muscle function, and overall health.Vitamin D deficiency is cause by a lack of exposure to sunlight, a poor diet, certain medical conditions that affect the absorption of the vitamin, or limited access to foods that contain vitamin D. Vitamin D deficiency can lead to a variety of health problems, including osteoporosis, rickets, and an increased risk of infections.
It is important to note that vitamin D deficiency can occur in people of all ages, and it is particularly common in people with darker skin, older adults, and people who spend most of their time indoors. If you suspect that you may have a vitamin D deficiency, it is important to consult with a healthcare professional to get your vitamin D levels check and to discuss treatment options.
Most Common Symptoms of Vitamin D Deficiency
Some of vitamin D deficiency symptoms;
- Fatigue or tiredness
- Bone pain and muscle weakness
- Depression
- Impaired wound healing
- Bone deformities
- Increased risk of respiratory infections
- Hair loss
- Dry or itchy skin
- Slow wound healing
- Missed menstrual periods
- Other symptoms can include joint pain and muscle weakness.
It is important to note that some people may not have any symptoms of vitamin D deficiency, even if they have low levels of the vitamin in their blood. Additionally, some symptoms of vitamin D deficiency can be easily confuse with symptoms of other conditions. So, it is important to consult with a doctor to get the correct diagnosis.
How Much Vitamin D Per Day?
The recommended daily amount of vitamin D varies depending on a person’s age and other factors.
According to the Institute of Medicine (IOM), the recommended daily intake of vitamin D is as follows:
- Infants 0-12 months: 400-1,000 IU (international units)
- Children 1-18 years: 600-1,000 IU
- Adults 19-70 years: 600-800 IU
- Adults over 70 years: 800-1,000 IU
It’s important to note that the above recommendations are for adequate intake levels, not the upper limits. It’s always best to consult with a healthcare professional if you have any doubts about your vitamin D intake.
This is also worth noting that for some individuals may require higher doses of vitamin D to achieve optimal levels, especially those with certain medical conditions or with limited sun exposure.
How To Prevent Vitamin D Deficiency?
There are still ways to ensure that you are getting enough vitamin D during the winter;
1)Spend time outside
Try to spend some time outside during the middle of the day when the sun is at its highest. Even on a cloudy day, UVB rays can still penetrate the atmosphere and reach your skin.
2)UV lamps
UV lamps can be use to get some vitamin D from the sun, even when it’s not sunny outside. These lamps are available for purchase online and can be use at home.
3) Vitamin D Foods
Certain foods are rich in vitamin D, such as fatty fish (such as salmon, tuna, and mackerel), egg yolks, and mushrooms. Some foods, such as milk, cereal, and orange juice, are also fortified with vitamin D.
4)Supplements
Vitamin D supplements are widely available and can be found in various forms, such as tablets, capsules, and liquids. It’s important to choose a high-quality supplement and to follow the recommended dosage on the label.
It’s always best to consult with a healthcare professional to determine the best time and dosage for you.
Why Is Vitamin D Important?
It is important for a number of reasons. Vitamin D good for;
- Bone health: Vitamin D good for your bone health. Vitamin D helps the body absorb calcium, which is necessary for the maintenance of healthy bones. A deficiency in vitamin D can lead to conditions such as osteoporosis and rickets.
- Immune system: Vitamin D is important for maintaining a healthy immune system and may help to reduce the risk of certain infections and autoimmune diseases.
- Cardiovascular health: Some studies have suggested that vitamin D may play a role in maintaining cardiovascular health by helping to regulate blood pressure and reduce inflammation.
- Mental health: Vitamin D is also thought to be involve in regulating mood and may help to reduce the risk of depression.
- Cancer: Some studies suggest that vitamin D may help to reduce the risk of certain types of cancer, such as colon, breast and prostate cancer.
- Diabetes: Vitamin D is also associate with maintaining blood sugar levels and may help to reduce the risk of type 2 diabetes
How To Get Vitamin D Without Sun?
There are several ways to get vitamin D without sun exposure, including:
- Vitamin D Foods: Certain foods are rich in vitamin D, such as fatty fish (such as salmon, tuna, and mackerel), egg yolks, and mushrooms. Some foods, such as milk, cereal, and orange juice, are also fortified with vitamin D.
- Supplements: Vitamin D supplements are widely available and can be found in various forms, such as tablets, capsules, and liquids. It’s important to choose a high-quality supplement and to follow the recommended dosage on the label.
- UV lamps: UV lamps can be use to get some vitamin D from the sun, even when it’s not sunny outside. These lamps are available for purchase online and can be use at home.
- Vitamin D fortified foods: Many foods like cereal, bread, almond milk, and soy milk are fortified with vitamin D. Eating these foods can help increase your vitamin D intake.
It’s important to note that it’s always best to consult with a healthcare professional before starting any supplement regimen, especially if you are pregnant or have any underlying medical conditions.
How To Choose Best Vitamin D?
When choosing a vitamin D supplement, there are a few things to consider:
1)Type of vitamin D
The two main types of vitamin D are D2 (ergocalciferol) and D3 (cholecalciferol). Vitamin D3 is the most effective form and is the form most commonly found in supplements.
2)Dosage
Choose a supplement that provides the recommended daily intake of vitamin D for your age and health status. It’s important to follow the recommended dosage on the label, and to consult with a healthcare professional before starting any supplement regimen, especially if you are pregnant or have any underlying medical conditions.
3)Quality
Look for a high-quality supplement that is manufacture by a reputable company. It’s best to choose a supplement that has been independently teste for purity and potency.
4)Form
Vitamin D supplements come in various forms, including tablets, capsules, liquids, and gummies. Choose the form that is most convenient for you to take.
5)Others Ingredients
Some supplements may have additional ingredients, such as calcium or other vitamins and minerals. Check the ingredient list to make sure that you are not allergic or sensitive to any of them.
It’s always best to consult with a healthcare professional to determine the best supplement for your individual needs.
Best Time To Take Vitamin D
The best time to take vitamin D can depend on a few factors, including the form of vitamin D and the individual’s schedule.
- Vitamin D3: This form of vitamin D is the most effective and is best absorbe when taken with a meal that contains fat. So it is best to take it with breakfast, lunch or dinner.
- Vitamin D2: This form of vitamin D is less effective than D3 and can be take at any time of the day, with or without food.
It’s also important to note that for some people, taking vitamin D supplements in the morning may be more beneficial as it has been observe that blood levels of vitamin D were higher in the morning than in the evening, but this can vary depending on the individual.
This is always best to consult with a healthcare professional to determine the best time and dosage for you.
It’s also important to note that taking high doses of vitamin D supplements in a single dose can cause an upset stomach and it is best to spread the daily intake throughout the day.
RELATED: 3 Reasons Why You’re Getting Tired
You can follow my instagram page for more nutrition tips and recipes.
