How to recognize a deficiency of vitamin D and what to do

If there is no power, and excess weight is - you probably do not have enough of this particular substance.

Vitamin D is often associated exclusively with children drops that give the kids that they did not have rickets. In many ways, this is true: the element is really very important for growth and development and bone strength. However, this is not all of its functions.

Why do we need vitamin D

On whether enough of the substance your body dependsVitamin D Metabolism, Mechanism of Action, and Clinical Applications a lot of things:

• Normal metabolism, including energy - that is, your ability to get out of the food necessary amount of energy.
• Work immunity - how quickly and effectively it responds to viral, bacterial or other threats.
• Status of the hormonal system - with a lack of vitamin D increases the risk of obesity, of diabetes and depression.
• The health of the cardiovascular system.
• Well, "the little things": there is evidence to suggest a link between lack of vitamin D and skin diseases, oncology, and autoimmune disorders - for example, multiple sclerosis.

About one billion people are affected worldwideVitamin D Deficiency vitamin D deficiency and related complications. And many are not aware of this.

Despite the fact that vitamin D is vital for health, the level monitor is not always. And most people do believe: simply it is sometimes in the sun, so that the body itself has made the right amount of material required. It's a delusion. If you live in the city, even in a sunny region, it is not likely to getVitamin D deficiency: A single centre analysis of patients from 136 countries the required daily dose.

There are other indirect signs that your body is a high probability of experiencing a lack of "sunshine" vitamin.

Who often do not have enough vitamin D

You are uniquely at riskVitamin D Deficiency, if a:

• Work in an office and leave the premises in the middle of the day in less than an hour and a half.
• Work hard on the night shift and slept off day.
• You are over 60 years old. Older people are vulnerable for two reasons. First, they are often difficult to go out. Second, with age, the body produces less and less of the desired substance.
• You have dark skin. The darker the shade, the lower is its ability to produce vitamin D when exposed to sunlight.
• You are pregnant or breast-feeding a baby.
• suffer obesity. Excess fat binds vitamin and prevents him get into the blood.
• You have chronic kidney or liver disease.
• Taking medicines that affect the metabolism of vitamin D. For example, cholestyramine, antifungal and anticonvulsants, glucocorticoids, drug against HIV or AIDS.
• Do you have one of the following diseases: celiac disease, Crohn's disease, hyperparathyroidism (increased production of a hormone that controls calcium levels) tuberculosis, Histoplasmosis, sarcoidosis, certain types of lymphoma.

Also faced with the lack of babies breastfed. Breast milk does not contain the required amount of this substance.

If you find yourself at risk, be sure to analyze the state of health: you may find the symptoms of deficiency of vitamin D. However, it is worth doing anyway.

What are the symptoms of vitamin D deficiency

Lack of vitamin D - tricky thing. Symptoms, at least in the initial stages, it is very blurred. They are easy to confuse with the usual malaise or easy fatigue. However, if you observe at several of the following symptoms, it is an alarming signal.

1. You often have a cold

Vitamin D is directly reactedA review of the critical role of vitamin D in the functioning of the immune system and the clinical implications of vitamin D deficiency with the cells that are responsible for fighting infections. Several large studies have establishedVitamin D deficiency and lower respiratory tract infections in children: a systematic review and meta-analysis of observational studies connection between its deficit and respiratory diseases - such as SARS, bronchitis and pneumonia.

2. You quickly get tired

Vitamin D helps convert food into energy. If it is not enough, you simply have nowhereVitamin D deficiency and fatigue: an unusual presentation to take power. Hence, fatigue and a feeling of constant fatigue.

For example, in one studyResolution of hypersomnia following identification and treatment of vitamin d deficiency in 28-year-old woman who complained of chronic daytime fatigue and headaches, Found vitamin D levels almost four times lower than normal. As soon as she started taking supplements of this substance, the level rose to normal and the symptoms have disappeared.

In another studyFatigue and Vitamin D Status in Iranian Female Nurses, The objects of which were female nurses, was also found unambiguous link between a lack of vitamin D and a sense of permanent loss of strength.

3. You are depressive periods, usually in winter

There is a direct relationship between the levels of vitamin D and serotonin - hormone mood. there are studiesVitamin D and depressive symptoms in women during the winter: a pilot studyWhich show that vitamin supplements help to reduce the symptoms of seasonal depression.

4. Do you regularly back pain and joints

People with a lack of vitamin D were twice as likelyAssociation between nonspecific skeletal pain and vitamin D deficiency They complain of pain in the bones and joints than those who do not have shortages. Also, a lack of the element behaves back pain - in particular, the lower backHigh Prevalence of Hypovitaminosis D in Indian Chronic Low Back Patients.

5. You often muscle ache a bit

The causes of myalgia - the so-called muscle pain - is difficult to determine. One of them may be a lack of vitamin D. This substance plays an important role in the normal functioning of nerve cells (nociceptors), which fix the pain. With a deficit of nociceptors element begin to failPersistent limb pain and raised serum alkaline phosphatase the earliest markers of subclinical hypovitaminosis D in KashmirThat manifests itself fits of pain.

6. Scratches and other wounds heal too slowly

Vitamin D is involvedSynergistic effect of vitamin D and low concentration of transforming growth factor beta 1, a potential role in dermal wound healing in the development of compounds that are critical in the formation of new skin at the site of the damaged. If it is missing, wounds dragged more slowly than usual.

7. You have hair fall out

The increased hair loss It is associated with a variety of reasons: from micronutrient deficiencies to stress. Lack of vitamin D - one per se. It can be suspected on a roll hair on the female type (when they are thinning on top and front of the head) and alopecia areata.

What if suspected vitamin D deficiency

In no case do not rush to the pharmacy for bio-additives. In the case of an overdose of vitamin D is not less dangerous than disadvantage. It can cause nausea, vomiting, dizziness, impaired kidney function and heart rhythm problems.

Therefore, the most competent way, if you suspect a deficit of "solar" vitamin - address to the therapist. The doctor will review the symptoms, lifestyle, chronic diseases. If your suspicions seem plausible to him, the specialist will suggest a blood test to determine the element level.

Fortunately, getting rid of the lack of vitamin D is easy. Only need to make some changes in lifestyle.

• More likely to be in the fresh air and sunshine. Just do not overdo it, to not get a sunburn.
• Eat productsRich in vitamin D. For example, fatty fish (salmon, herring, sardines), shrimp, egg yolks, mushrooms, grown in the open field.
• Take vitamin addition. But only after consultation with a therapist! That doctor will help you choose the most effective and at the same time safe dose.