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| The sun is the best source of Vitamin D |
Vitamin D is an extremely important vitamin that has powerful effects on several systems throughout your body.
Unlike other vitamins, vitamin D functions like a hormone, and every single cell in your body has a receptor for it.
Your body makes it from cholesterol when your skin is exposed to sunlight.
It’s also found in certain foods such as fatty fish and fortified dairy products, though it’s very difficult to get enough from diet alone.
The recommended daily intake (RDI) is usually around 400–800 IU, but many experts say you should get even more than that.
Vitamin D deficiency is very common. It’s estimated that about 1 billion people worldwide have low levels of the vitamin in their blood
Here are 7 common risk factors for vitamin D deficiency:
- Having dark skin.
- Being elderly.
- Being overweight or obese.
- Not eating much fish or dairy.
- Living far from the equator where there is little sun year-round.
- Always using sunscreen when going out.
- Staying indoors.
Here are 8 signs and symptoms of vitamin D deficiency.
1. Getting Sick or Infected Often
One of vitamin D’s most important roles is keeping your immune system strong so you’re able to fight off viruses and bacteria that cause illness.
It directly interacts with the cells that are responsible for fighting infection.
If you often become sick, especially with colds or the flu, low vitamin D levels may be a contributing factor.
Several large observational studies have shown a link between a deficiency and respiratory tract infections like colds, bronchitis and pneumonia.
Vitamin D plays important roles in immune function. One of the most common symptoms of deficiency is an increased risk of illness or infections.
2. Fatigue and Tiredness
Excessive fatigue and tiredness may be a sign of vitamin D deficiency. Taking supplements may help improve energy levels.
3. Bone and Back Pain
Low blood levels of vitamin D may be a cause or contributing factor to bone pain and lower back pain.
4. Depression
Depression is associated with low vitamin D levels and some studies have found that supplementing improves mood.
5. Impaired Wound Healing
Inadequate vitamin D levels may lead to poor wound healing following surgery, injury or infection.
6. Bone Loss
A diagnosis of low bone mineral density may be a sign of vitamin D deficiency. Getting enough of this vitamin is important for preserving bone mass as you get older.
7. Hair Loss
Hair loss may be a sign of vitamin D deficiency in female-pattern hair loss or the autoimmune condition alopecia areata.
8. Muscle Pain
There is a link between chronic pain and low blood levels of vitamin D, which may be due to the interaction between the vitamin and pain-sensing nerve cells.
The Bottom Line
Vitamin D deficiency is incredibly common and most people are unaware of it.
That’s because the symptoms are often subtle and non-specific, meaning that it’s hard to know if they’re caused by low vitamin D levels or something else.
If you think you may have a deficiency, it’s important that you speak to your doctor and get your blood levels measured.
Fortunately, a vitamin D deficiency is usually easy to fix.
You can either increase your sun exposure, eat more vitamin-D-rich foods. You can also find a variety of vitamin D supplements in your local chemist/drugstore.
Fixing your deficiency is simple, easy and can have big benefits for your health.
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| Mushroom is one of the best sources of Vit. D |
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