How do we know that we are lacking vitamin D? Vitamin D

How do we know that we are lacking vitamin D? Vitamin D

Vitamin D is a fat-soluble vitamin primarily synthesized by our skin from sunlight exposure. Modern lifestyles, which often involve staying indoors or working in offices, along with a fear of skin damage from the sun, can lead to widespread vitamin D deficiency.

Who is at risk of Vitamin D deficiency?

• Elderly individuals, especially those over 65 years of age, may have reduced sun exposure, decreased food intake, and diminished skin receptors, increasing their risk of deficiency.
• Indoor workers who spend little time outdoors, such as office employees.
• Regular users of sunscreen as it can block UV rays necessary for Vitamin D synthesis.
• Breastfeeding women may have increased requirements for Vitamin D.
• Individuals with chronic liver diseases or abnormal liver function may have reduced conversion of Vitamin D into its active form.
• People with chronic kidney diseases or abnormal kidney function may also have a decreased conversion of Vitamin D or increased loss of Vitamin D.

Benefits of Vitamin D include:

• Maintaining the balance of calcium and phosphorus in the body, aiding in calcium absorption, which is crucial in preventing osteoporosis and important for bone and muscle repair and growth.
• Reducing inflammation and supporting immune system function.
• Acting as a hormone, Vitamin D plays roles in the function of various body organs and is linked with several chronic diseases, such as hypertension, diabetes, high cholesterol, cancer, and depression.

How do we know if we are deficient in Vitamin D? In children, severe Vitamin D deficiency can cause bone growth abnormalities and delayed walking or bowed legs. In adults, symptoms are less pronounced, and deficiency is often only detected through blood tests. However, possible signs include:

• Bone and joint pain.
• Significant loss of bone mass.
• Fatigue.
• Muscle pain, weakness, or frequent cramps.
• Mood changes, such as depression.

How can we increase Vitamin D levels in our body?

1. Spend some time outdoors: As 80-90% of our Vitamin D is obtained through skin synthesis from sunlight, even those who work indoors are encouraged to spend some time outside during periods when the sun is not too strong to avoid skin damage.
2. Eat foods rich in Vitamin D: This vitamin is found in fatty fish like salmon and tuna, liver, egg yolks, and mushrooms.
3. Take Vitamin D supplements: If tests show low Vitamin D levels, consult a doctor about taking supplements and keep track of your levels, as excessively high levels can also be harmful.