“The sunshine vitamin helps
boost bone and muscle growth,
but a lack of it can really hurt
Vitamin D is a fat-soluble vitamin that is naturally present in few foods also available as a dietary supplement. Vitamin D is an extremely important vitamin that has strong effects on several systems inside and out of the body. Your body makes it from Cholesterol when your skin is unveiled to sunlight. It is also found in some foods such as fatty fish and guarded dairy products, although it’s very difficult to get it enough from diet alone. It is estimated that about 1 billion people around the world have low levels of this vitamin in their blood. These are common risk factors for vitamin D deficiency,
- Having dark skin/derma.
- exclusively breast-feeding babies for prolonged time periods may suffer.
- Being overweight or obese, which typically raises your vitamin D requirements.
- Less intake of fish or dairy products (milk).
- Living far from the equator, where there is little sun year-round.
- Always wearing sunscreen when going out.
- Not spending enough time outside (home-loving).
Most people don’t realize that they are lacking, because the symptoms are generally delicate. You may not notice them easily, even if they are having a significant adverse effect on your quality of life. People most likely to have a vitamin D deficiency include, who live in northern regions with little sunlight exposure, people with darker skin, people on low fat diets and those who are taking steroids and weight loss medications. Some people are born without the ability to process vitamin D. Other people have medical circumstances that keep them from digesting vitamin D well.
Top 10 Vitamin D-Rich Foods
- Salmon (ray-finned fish)
- Tuna (salt-water fish)
- Sole or Flounder (flat-fish)
- Milk (Fortified)
- Pork meat
- Beef Liver
- Ricotta Cheese
The recommended daily intake is usually around 400-800 IU, but many experts say you should increase its intake. According to a 2011 study shown, 41.6% of adults in the US are deficient. This number goes up to 69.2% in Hispanics and 82.1% in African-Americans. Below are 5 signs and symptoms of vitamin D deficiency.
Broken Bones & Back Pain
Vitamin D is involved in controlling bone health through a number of mechanisms. For one, it improves your body’s consumption of Calcium. Bone pain and lower back ache are may be signs of inadequate vitamin D levels in your blood streams. The researchers found that those with a deficiency of D vitamin were more likely to have back pain, including those severe back pains that limit their daily activities. People with vitamin D deficiency are nearly twice as likely to experience bone pain in their legs, ribs or joints compared to those with blood levels in the normal range.
Vitamin D & Sweating
Excessive sweating (specifically, on your forehead) is one of the very common symptom of those facing vitamin D deficiency. So if you are steadily wiping the sweat off your brow you might want to look into that blood test for vitamin D deficiency. Excessive sweating in newborns is a common & early symptom of vitamin D deficiency. If you find yourself perspiring more than normal, go to your doctor.
Depression Or Un-expected Weakness
A depressed mood may also be a sign of vitamin D deficiency. On the Other Hand, Some studies shown that giving vitamin D to people with deficiency help improve depression.
Feeling tired can have many causes and vitamin D deficiency may be one of them. Muscle strength is not just a matter of pumping Blood. While, having a vitamin D deficiency can leave you feeling exhausted, even when you are able to get enough drowse, proper vitamin D intake helps you fiber whether you are young or old.
Hair loss is often associated to stress, which is a common cause. However, when hair loss is severe, it may be the result of a serious disease or a nutrient deficiency. Hair loss in women is linked to low vitamin D levels.
Alopecia areata also known as spot baldness is an auto-immune disease characterized by severe hair loss from the head and other body parts. It is associated with rickets, which is a disease that causes soft bones in children due to deficiency of vitamin D. Low vitamin D levels might linked to alopecia areata and may be a leading risk factor for developing the disease.
MUSCLE Or Chronic Pain
The causes of muscle pain are often difficult to pinpoint. It’s often subtle, but some aches and pains in the bones, known as osteomalacia (Softening of the bones). As it’s deficiency can cause joints and muscles to ache. If your discomfort lasts for several weeks, ask your doctor.Taking high-dose vitamin D supplements may reduce various types of pain in people who are deficient.