Signs that the body lacks vitamin D

Vitamin D plays an important role in helping the body absorb calcium to help the bone system, teeth firmly. In addition, it plays a role in the production of insulin and immune function. Therefore, vitamin D deficiency not only makes bones thin, brittle and prone to deformation, but also risks many diseases outside the bone system such as infections, cancer, diabetes mellitus …

Vitamin D is essential for strong bones, as it helps the body to use calcium from the diet. Not only is a new vitamin D deficiency linked to rickets, but more and more studies are revealing the importance of vitamin D in protecting against a wide range of health problems. Vitamin D deficiency – when vitamin D levels in the body are too low – can cause bones to become thin, brittle or misleading.

Vitamin D also plays a role in the production of insulin and immune function. Today, there are beginning studies linking vitamin D to the prevention of chronic diseases and cancer. Although the amount of vitamins that adults get from the diet is usually less than recommended.

For most adults, vitamin deficiency is not a concern. However, some groups of people especially those who are obese, have a dark skin color, and people over the age of 65 may have lower amounts of vitamin D due to their diet, less time exposed to the sun or other factors.

The recommended vitamin D supply diet for adults (RDA) is 600 IU/day. And this figure can be up to 800 IU/day for people over 70 years old. To achieve this level, it is necessary to opt for foods rich in vitamin D. For example, salmon, tuna, hali9th,… However, the high content of vitamin D in the body has not proven to bring greater benefits to the body. In fact, too much vitamin D can also be associated with other health problems.

Vitamin D deficiency may occur because:

• Do not consume the amount of vitamin D as recommended. This can happen if using a vegan diet. Because most natural food sources are animals high in vitamin D including: fish, fish oil, egg yolk, milk … not used in the diet.
• Limit the time of exposure to the sun. Vitamin D is produced by the body due to exposure to the sun. If you are only indoors or use sunscreen products such as sunscreen, protective clothing, reduce the likelihood of skin-to-sun contact to synthesize vitamin D.
• Dark skin: Melanin pigments reduce the skin's ability to make vitamin D in response to the sun.
• The kidneys can not convert vitamin D into an active form.
• The digestive system does not fully absorb vitamin D. Some people may suffer from medical problems such as Crohn's disease, cystic fibrosis, Celiac disease, which can affect the gut's ability to absorb vitamin D from food.
• Obesity: Vitamin D is extracted from the blood by fat cells, and alters its release into circulation. People with a body mass index of 30 or more usually have low blood vitamin D levels.

2.1. Frequently sick or infected

One of the most important roles of vitamin D is to keep the immune system healthy so that it can fight pathogenic viruses and bacteria. Therefore, the most common sign of vitamin D deficiency is an increased risk of disease or infection.

Vitamin D interacts directly with the cells responsible for fighting infections. If you are frequently sick, especially with a cold or flu, i.e. low vitamin D levels will be one of the contributing factors to the disease.

Several large observational studies have pointed to the relationship between vitamin D deficiency and respiratory infections such as colds, bronchitis, and pneumonia. Other research has demonstrated that vitamin D supplementation doses of up to 4,000 IU/day can reduce the risk of respiratory infections. Or another study in people with chronic pulmonary disorders (COPD), only those with severe vitamin D deficiency will give good results after intervention using high-dose supplements for a year

2.2. tired

Feeling tired has many causes and vitamin D deficiency can be one of them. Case studies have in which it has been found that low levels of vitamin D in the blood can cause fatigue that negatively or severely affects the quality of life.

In one case study, women complained of chronic fatigue and headaches during the day. After examination, the concentration of vitamin D in the blood was only 5.9ng/ml. This is an extremely low number. And when vitamin D is added, the concentration increases to 39ng/ml and the symptoms of the disease are resolved. Or in another large observational study that looked at the link between vitamin D and fatigue in young women showed that women with vitamin D levels lower than 20 ng/ml were more likely to complain of fatigue than those with blood concentrations above 30ng/ml.

2.3. Bone and back pain

Low levels of vitamin D in the blood can be a cause or factor contributing to bone pain and low back pain.

Large observation studies have found a relationship between vitamin D deficiency and chronic back pain. In addition, the researchers also demonstrated that people with vitamin D deficiency were more likely to suffer from back pain including severe back pain that limited their daytime activities.

In addition, in a controlled study, people with vitamin D deficiency were twice as likely to have bone pain in their legs, ribs or joints than those with D levels in their blood at normal limits.

2.4. Depression

Depression can be a sign of vitamin D deficiency. In the study analysis, 65% of observational studies found a relationship between vitamin D levels in the blood and depression. In addition, several other controlled studies have also infern that providing vitamin D to people with deficiencies can help improve depression including seasonal depression.

2.5. Wound healing

Insufficient levels of vitamin D in the blood can lead to delayed healing of wounds after surgery, injury or infection. Test tube research results show that vitamin D increases the production of compounds that are important for the formation of new skin as part of the wound healing process.

A human study that has had dental surgery shows that healing will be limited due to vitamin D deficiency. It is also proposed that the role of vitamin D in the control of inflammation and anti-infection is very important for proper healing.

Or another analysis that was considered in diabetic patients with foot infections found that people with severe vitamin D deficiency were more likely to show signs of inflammation and could be dangerous for wound healing. Or another study that results when patients with vitamin D deficiency with foot ulcers are treated with vitamins, the size of ulcers decreases by an average of about 28%.

2.6. Bone loss

Vitamin D plays an important role in the absorption of calcium and bone transformation. Many elderly people are diagnosed with bone loss and they believe more calcium is needed. However, their bone loss may be due to vitamin D deficiency. Low bone density is a sign that bones have lost calcium and other minerals. This puts older people, especially women, at higher risk of fractures.

In a large observational study of more than 1,100 middle-aged women during pre-menopause or menopause, researchers found a strong link between low vitamin D levels and low bone mineral density.

2.7. Muscle pain

The causes of muscle pain are often difficult to determine. Some studies have showed evidence that vitamin D deficiency can be a potential cause of muscle pain in children and adults.

In one study, 71% of chronic pain sufferer was found to have vitamin D deficiency. Because vitamin D is present in neurons called nociceptors that will manifest painful sensations. Another study in 120 children lacked vitamin D, signs of growing muscle pain, but when taking a single dose of vitamins reduced the average pain score by about 57%.

Once you understand the role and importance of vitamin D to your body, you should actively adjust your diet and take adequate vitamin supplements to ensure health and minimize the risk of disease.