Vitamin D is an important vitamin that has powerful effects on many systems throughout your body
Unlike other vitamins, vitamin D acts like a hormone, and it has a receptor for each cell in your body.
When your skin is exposed to sunlight, your body is made up of cholesterol.
It is also found in certain diets, such as fatty fish and strong dairy products, although it is quite difficult to obtain from diet alone.
The suggested daily intake (RDI) is usually around 400–800 IU, but many experts say you should get even more.
Vtamin D deficiency is very common. It is estimated that vitamin levels are low in the blood of 1 billion people worldwide (2 Trusted sources)
According to a 2011 study, 41.6% of adults in the United States are adults. That number has risen to 69.2% in Hispanics and 82.1% in African American.
Here are 7 common risk factors for vtamin D deficiency:
- Dark skin.
- Getting old
- Being overweight or obese.
- Don’t eat too much fish or milk.
- Staying far away from the equator where there is little sun throughout the year.
- Always use the sunscreen when exiting.
- Stay indoors
Individuals living close to the area and frequent sun exposure are less likely to suffer, as their skin produces enough vitamin D to meet their body’s needs.
Most people do not realize that they are deficient, because the symptoms are usually mild. You cannot easily identify them, even if they are having a significant negative impact on your quality of life.
Below are 8 signs and symptoms of vitamin D deficiency.
1. Getting Sick or Infected Often
One of the most important roles of Vitamin D is to keep your immune system strong so that you can fight off viruses and bacteria that cause the disease.
It directly communicates with the cells responsible for fighting infection.
If you are often ill, especially from the flu or the flu, low vitamin D levels can be an important factor.
Several major observational studies have shown a link between respiratory tract infections and respiratory tract infections, such as nausea, bronchitis, and pneumonia.
Numerous studies have shown that taking vitamin D supplements at a dose of up to 4,000 IU daily can reduce your risk of respiratory tract infection.
In a study of people with chronic lung disease COPD, those who had a severe vitamin D deficiency after taking a high dose supplement for only one year found a significant benefit.
2. Fatigue and Tiredness
There are many causes for feeling tired, and vtamin D deficiency can be one of them.
Unfortunately, this is often ignored as a possible cause.
Case studies show that very low blood levels can lead to fatigue, which has a profoundly negative impact on quality of life.
In one case, a woman who complained of fatigue and headache throughout the day found that her vitamin D blood level was just 5.9 ng / ml. This is extremely low, because anything less than 20 ng / ml is considered deficient
When a woman took vtamin D supplement, her level rose to 39 ng / ml and her symptoms resolves.
However, even blood levels that are not too low can negatively affect your energy levels.
This study found that women with blood levels less than 20 mg / ml or 21–29 ng / ml compared with women with blood levels greater than 30 ng / ml (13 Trusted Source). Fatigue complaints are more likely.
Another observational study in female nurses found a strong association between low vtamin D levels and self-reported fatigue.
Additionally, the researchers found that 89% of nurses were lacking.
3. Bone and Back Pain
Vtamin D helps maintain bone health in several ways.
For one, it improves calcium absorption in your body.
Bones pain and back pain can be a sign of insufficient levels of vitamin D in the blood.
Large observational studies have found a relationship between reduction and chronic lower back pain.
One study examined the association between vitamin D levels and back pain in more than 9,000 elderly women.
Researchers found that people who are deficient are more likely to have back pain, including severe back pain that limits their daily activities.
In a experimental study, people with vitamin D deficiency were nearly twice as likely to have bone pain in their legs, ribs, and in joints compared to those with blood levels within the normal range.(1)
Depressed mood can also be a sign of vitamin D deficiency.
In the review study, researchers linked vtamin D deficiency to depression, especially the elderly.
In one analysis, 65 the observational studies found a relationship between low blood levels and depression.
On the other hand, most control trials, which carry more scientific weight than observational studies, showed no link between these two (19 trusted sources).
However, researchers who reviewed the studies noted that vtamin D doses were often low in controlled studies.
In addition, they observed that some studies did not last long enough to see the effect of taking supplements on mood.
Some controlled studies have shown that vitamin D deficiency helps people improve their depression, including seasonal depression during the cold months.
5. Impaired Wound Healing
Slowing down of wounds after surgery or injury may indicate that your vitamin D levels are too low.
The results of the test tube study suggest that vitamins increase the production of compounds that are critical for the formation of new skin as part of the wound healing process.
A study on dental surgeons found that some aspects of healing deal with vitamin D deficiency.
It has also been suggested that vitamin D plays a key role in controlling inflammatory and contagious infections for proper functioning.
One analysis looked at patients with diabetes foot infection.
It found that people with severe vitamin D deficiency were more likely to have high levels of inflammatory markers that could endanger.
Unfortunately, there is little research on the impact of vitamin D supplements on wound healing in people due to a deficiency in this location.
However, one study found that when vitamin D deficiency patients with leg ulcers are treated with vitamin A, the size of the ulcer decreases on average by 28%.
6. Bone Loss
Vitamin D plays very important role in calcium absorption and bone metabolism.
Many older people who are diagnosed with bone loss think that they need more calcium. However, they may also lack vtamin D.
Low bone mineral density is an indication that calcium and other minerals are lost in your bones. Older people, especially women, are at increased risk of fracture.
In a large observational study of more than 1,100 middle-aged women in menopausal or postmenopausal researchers, researchers found a strong relationship between low vitamin D levels and low bone mineral density.
However, a controlled study revealed hat women who lacked vitamin D did not have an improvement in bone mineral density when they were taking high doses, even if their blood levels were high. I also improve.
Regardless of these results, maintaining high levels of vitamin D and maximum blood levels can be a good strategy for widespread bone marrow protection and fracture risk.
7. Hair Loss
Hair fall is often attributed to stress, which is certainly a common cause.
However, when the hair fall is severe, it can be the result of illness or lack of nutrients.
Hair loss in women has been linked to low vitamin D levels, although little research has been done to date.
Alopecia areata is an autoimmune disease that causes severe hair loss from the head and other body parts. It is related to rickets, a disease that causes soft bones in children due to vitamin D deficiency.
Low vitamin D levels are associated with alopecia aorta and may be a risk factor for the development of this disease
A study in people with alopecia erytheta states that low vitamin D is associated with higher hair fall.
In one case study, using vtamin D synthetic conditions successfully detected hair loss in a young boy with a defect in vtamin D receptor.
Many other foods and nutrients can affect the health of your hair. If you are experiencing hair loss, you may be interested in the 14 best foods for hair growth.
8. Muscle Pain
The causes of muscle pain are difficult to pointout.
There is some evidence that vtamin D deficiency can be a potential cause of muscle pain in children and adults.
In one study, 71% of people suffered from chronic pain.
Vitamin D receptor is present in nerve cells called nociceptors, which feel pain.
A study in mice shows that a decrease in stimulation of nociceptors in the muscle leads to pain and sensitivity
Some studies have found that taking high-dose vitamin D supplements can reduce various types of pain in people who are deficient.
A study of 120 children with vitamin D deficiency found that a single vitamin dose reduced their pain score by an average of 57% .
The Bottom Line
Vitamin D deficiency is surprisingly common and most people are unaware of it.
The reason is that the symptoms are often subtle and non-specific, which means it is difficult to know whether it is due to low vitamin D levels or something else.
If you think you may be deficient, it is important to talk to your doctor and measure your blood levels.
Fortunately, vitamin D deficiency is usually easy to overcome.
Removing your deficiency is easy, easy and can have big benefits to your health.