How does vitamin D deficiency affect health? How to supplement effectively? | sun exposure | fatigue | vitamin D supplementation

Vitamin DIs a fat-soluble vitamin essential for maintaining the body’s mineral balance. The skin synthesizes this nutrient when the body is exposed to ultraviolet-B (UVB) radiation.Additionally, taking vitamin D supplements from your daily meals or taking vitamin D supplements can also helpVitamin D supplementation.human bodyVitamin D deficiencyWill lead to various symptoms, how to supplement this nutrient?

Orthopedic surgeon Dr. Joseph Mercola, founder of Mercola.com, lists deficienciesVitamin D14 symptoms caused by:

1. Muscle soreness

Nearly half of all adults are affected by muscle pain.Researchers believe that most of these adultsVitamin D deficiency。

2. Bone pain

Vitamin D regulates the levels of calcium in the body, which is necessary to protect bone health. If the human body lacks vitamin D, it will lead to bone softening. This might be a precursor to osteoporosis.

3、fatigue

In a study of 174 adults with fatigue and stable medical conditions, researchers found that 77.2 percent were deficient in vitamin D.existVitamin D supplementationback,fatigueSymptoms improved significantly.

4. Decreased muscle performance

Vitamin D is essential for muscle development, strength and performance. Older adults who take vitamin D supplements reduce the risk of falls and improve muscle performance.

5. Declining brain health

Vitamin D is also essential for brain health. Deficiency symptoms may include dementia caused by increased soluble and insoluble beta-amyloid, which leads to Alzheimer’s disease.

Deficiency symptoms may include dementia caused by increased soluble and insoluble beta-amyloid, which leads to Alzheimer’s disease. (SEBASTIEN BOZON/AFP ImageForum)

6. Poor sleep

Studies have found that people with low vitamin D levels have poorer sleep quality.

7. Excessive head sweating

Excessive sweating, especially on the head, may indicate a vitamin D deficiency.

8. Hair loss

Vitamin D is essential for the proliferation of keratinocytes, which play an important role in the hair cycle.

9. Slow wound healing

Vitamin D promotes wound healing and the production of antimicrobial peptides (cathelicidin), which help fight wound infections.

10. Dizziness

Vitamin D is critical in the development of the inner ear, which affects balance and coordination. An analysis of patients with vestibular neuritis (characterized by vertigo) showed lower serum vitamin D levels than patients without vestibular neuritis.

11. Heart problems

Clinical studies have shown that vitamin D3 can improve blood circulation and help improve high blood pressure. Studies have also found that vitamin D3 also has a significant effect on the endothelial cells of the cardiovascular system.

12. Overweight

Data show that obese people are at high risk of vitamin D deficiency.

Data show that obese people are at high risk of vitamin D deficiency. (Pexels)

13. Repeated infection

Epidemiological studies have shown that vitamin D deficiency increases the risk of infections, especially respiratory infections. In addition, vitamin D deficiency increases the risk of severe disease and death in critically ill patients.

14. Cognitive decline

Data show that vitamin D deficiency increases the risk of dementia and increases cognitive impairment.

How to supplement vitamin D?

1、bask in the sun

Most of the body’s natural vitamin D comes from sunlight. When the ultraviolet rays (UVB) in the sun irradiate our skin, it will convert a kind of cholesterol in the skin into vitamin D3 and enter the blood circulation.

2. Diet

Foods rich in vitamin D include: cod liver oil, salmon, tuna, sardines, swordfish, beef liver, egg yolks.

The vitamin D level of sun-dried mushrooms is regarding 10 micrograms per 100 grams of fresh weight.So next time before eating fresh mushrooms, you can let them drybask in the sunOh!

Salmon provides vitamin D3, and plant foods such as sun-dried mushrooms provide vitamin D2. (Shutterstock)

3. Vitamin D Supplements

You can also get enough vitamin D by taking vitamin D supplements. For most people, the recommended daily dose of vitamin D supplementation is 800 IU (20 micrograms).

Potential Side Effects of Vitamin D

Using too much vitamin D can cause weakness, fatigue, drowsiness, headache, loss of appetite, dry mouth, metallic taste in the mouth, nausea, vomiting, and other side effects. Therefore, it is best to consult your physician before supplementing.

(Editor in charge: Zhuo Jing)

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