2023-11-05 15:45:00
Maintaining calcium and phosphorus levels in the body, bone mineralization, strengthening our immune system, regulating hormones… vitamin D has many roles and is therefore essential for health. Every day, an adult should consume 15 micrograms, according to the National Agency for Food, Environmental and Occupational Health Safety (ANSES). In the event of insufficient intake, the consequences can be significant, such as muscular disorders (decreased muscle tone, convulsions, tetany attacks) or bone disorders (pain, fractures, etc.). But how do you know that you are deficient in vitamin D?
Vitamin D deficiency: symptoms to spot
Lack of vitamin D – which most often appears in cases of exposure to insufficient sunlight (winter, northern latitudes in the northern hemisphere, etc.) – causes several symptoms. The University of Nebraska-Lincoln has compiled a list on its website:
tiredness ; disturbed sleep; bone pain or aches; depression or a feeling of sadness; hair loss; muscle weakness; loss of appetite; getting sick more easily; pale skin;
Very significant vitamin D deficiencies – generally linked to disorders – are likely to result in more worrying symptoms. They vary according to age groups, depending on the Vidal. Adults and elderly people with insufficient levels of the substance may suffer from weakened bones and a higher risk of fracture. In infants, this may manifest as a rickets, a soft skull, slower closing of the spaces between the cranial bones, difficulty sitting and moving. Children between 1 and 4 years old sometimes present impaired bone growth, difficulty walking, a risk of scoliosis or even a varus or valgus of the knees (arched legs). Older children and adolescents are also likely to have gait problems and knee deformities. But in case of vitamin D deficiency, the bones of their pelvis can also flatten and thus shrink the pelvic canal.
Vitamin D : how to refuel?
Daily vitamin D intake is most often covered by two natural routes:
Exposure to the sun: it is recommended to expose yourself to 15 to 20 minutes per day in the late morning or afternoon. Food: many products are rich in vitamin D such as fatty fish (herring, sardines, salmon, etc.), mushrooms (chanterelles, porcini mushrooms and morels), egg yolk, dark chocolate, butter and margarines or even offal (especially liver)…
If you think you have a vitamin D deficiency, a blood test can help determine this. If this is the case, your GP may prescribe vitamin D ampoules or drops.
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