In winter, when the intake of vegetables and fruits is reduced, it is relatively easy to become deficient in vitamins. Among them, vitamin D is easy to lack, especially in winter. Vitamin D deficiency is common all over the world, more often in city dwellers who do not see the sun. In particular, Korea has the most severe vitamin D deficiency in the world. Vitamin D is an essential nutrient for postmenopausal women and the elderly, who not only affect immunity but also affect bone growth and strengthening, which increases the risk of osteoporosis. In addition, it has been shown to be helpful in preventing various diseases such as cardiovascular disease, obesity, diabetes, colon cancer, leukemia, and depression. As much as it affects various things, there are many symptoms that appear when there is a lack of vitamin D.
◎ About, Vitamin D deficiency
Vitamin D can be divided into two main groups: vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol). Vitamin D2 is synthesized from cholesterol precursors in yeast and phytosterols, and vitamin D3 in the skin. In principle, vitamin D is a nutrient that is made in our body through sunlight, so there is no need to consume it through food. However, as indoor life increases and sunscreen application becomes a habit, many modern people suffer from vitamin D deficiency. Previous reports have shown that vitamin D is deficient in 40% of the European population and more than 80% of adult women in Korea.
As vitamin D receptors are spread throughout the body, vitamin D plays a very diverse role, the most representative being balancing calcium and phosphorus in the body. Our body needs phosphorus and calcium to maintain the function of the nerve and muscle joint. Vitamin D enables the absorption of calcium and phosphorus from the diet efficiently in the small intestine. to properly regulate the calcium concentration in the blood. Therefore, if vitamin D is insufficient, the metabolism of calcium and phosphorus is not smooth, so bone density is weakened and fractures can easily occur.
In general, vitamin D deficiency occurs in urban people who live mainly indoors. It also appears well in the elderly because it is used more and more with age. In addition, vitamin D deficiency may occur even if there are diseases such as liver dysfunction, obesity, malabsorption disease, thyroid dysfunction, or long-term use of steroids or anticonvulsants.
◎ About, Symptoms of Vitamin D Deficiency
The most common forms of vitamin D deficiency include muscle pain and weakness, and bone pain. Bones, especially the spine, pelvis and leg bones, become weak, painful to the touch and prone to fractures. In the elderly, fractures occur easily even with light shocks, especially hip fractures, so care is needed.
Vitamin D deficiency in infants, children, and pregnant women is more dangerous because it not only delays growth, but can cause permanent disability in severe cases. Severe vitamin D deficiency in children can lead to rickets, which is a weakening of the bones. Babies with rickets show symptoms of a soft skull and delayed closure of the fontanelles. As you grow, your spine may curve, your legs may appear crooked or bow legs, and your gait may slow down. In the case of female adolescents, pelvic bone development may be delayed or not developed compared to their peers.
In addition, recent studies have reported that vitamin D deficiency can increase colorectal cancer, breast cancer, prostate cancer, high blood pressure, diabetes, and immune diseases. In addition, depression and obesity were also found to be highly correlated with vitamin D.
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◎ About, Vitamin D deficiency risk self-diagnosis 1. I usually live indoors and do little outdoor activities If three or more of these apply, it is recommended that you visit a hospital and consult with a specialist. |
◎ About, Vitamin D deficiency risk treatment and prevention
If the symptoms are weak, you can supplement it by basking in the sun often or eating foods containing vitamin D. Foods rich in vitamin D include blue fish such as herring, salmon, and tuna, dairy products, mushrooms, cow or pork liver, and egg yolks. It is recommended to expose yourself to sunlight for at least 20 minutes a day.
If you need more vitamin D for reasons such as chronic deficiency or menopause, pregnancy, or old age, you may be required to take supplements. Sufficient daily intake of vitamin D is 5 μg/day for adults under the age of 50 and 10 μg/day for children under the age of 15 and over the age of 50. When taken as a nutritional supplement, 400 to 800 IU is recommended, but recently, it is recommended to consume a higher amount than this. In the United States, vitamin D is allowed from 5,000 to 10,000 IU in one pill without a doctor’s prescription as a health functional food. However, care should be taken as excessive vitamin D can increase the level of calcium in the blood and lead to liver toxicity.
Severe deficiency requires additional treatment if various physical symptoms such as renal disease, heart disease, or thyroid disease appear. You can usually take a high-dose vitamin D agent or vitamin D injection for regarding 1 month by oral administration.
