Vitamin D Deficiency, Symptoms and How to Troubleshoot? Vitamin D Resources
The world's population - up to 90 percent of adults in the United States - has vitamin D deficiency? Many doctors are beginning to take this vitamin deficiency very seriously; It is one of the most recommended supplements of doctors today to treat and / or prevent symptoms of vitamin D deficiency.
Do you know that the majority of the world's population - up to 90 percent of adults in the United States - has vitamin D deficiency?
Many doctors are beginning to take this vitamin deficiency very seriously; It is one of the most recommended supplements of doctors today to treat and / or prevent symptoms of vitamin D deficiency.
Most adults have experienced vitamin D deficiency at some point in their lives, people living in northern parts of the world; they are more fortunate in terms of vitamin D reserves than people with dark skin, people living in places where the world is less exposed to the sun during the year or overweight.
According to the National Health and Nutrition Control Survey, the latest statistics show that more than 90 percent of people with dark skin pigments (including African-Americans, Spaniards, and Asians) living in the United States currently suffer from vitamin D deficiency. There is a 75% deficiency in the white population.
Since the population of overweight and obese adults and children has steadily increased over the past few decades, it has the incidence of vitamin D deficiency symptoms (the number of newly acquired people at risk of the disease). Unfortunately vitamin D deficiency is commonly associated with the risks of developing cancer, autoimmune diseases, hypertension and various infectious diseases.
A study conducted in 2017 has recently demonstrated that the labor force may also play an important role in vitamin D levels. The researchers found that vitamin D deficiency poses a high risk because shift workers, healthcare workers and indoor workers have reduced outdoor exposure and reduced exposure to sunlight.
Fortunately, there are ways you can naturally increase your vitamin D level and reduce your risk of developing health conditions such as heart disease, cancer, diabetes, and other symptoms of vitamin D deficiency. Spending time in the sun, without sunscreen, is the best way to get enough vitamin D, and consuming vitamin D-rich foods will help increase your blood level.
Read on to understand how much time you need in the sun and what foods will help you to avoid symptoms of vitamin D deficiency. What is Vitamin D?
Vitamin D is a fat-soluble vitamin stored in the liver and adipose tissues. This means that increased body fat has the ability to absorb vitamin D and prevent it from being used in our bodies. Vitamin D is slightly different from other vitamins because our bodies try to get vitamin D on their own instead of relying solely on food. The way our body takes vitamin D is to convert sunlight into chemicals used by the body.
Cholesterol in our skin converts “previtamin D ve and makes usable vitamin D3, sometimes called vitamin D. Previtamin D first becomes biologically active in the bloodstream by passing through the kidney and liver. It is an available substance called calcitriol. Vitamin D actually becomes a hormone in the body, especially in a secosteroid hormone. What we know as vitamin D is really the pioneer of steroid hormone. It not only affects our skeletal structure, but also our blood pressure, immunity, mood, brain function and ability to protect ourselves against cancer. Vitamin D2 and Vitamin D3 There are two types of vitamin D:
Vitamin D2 and vitamin D3. The precursor of vitamin D is found in both plants and animal products, but animal products of vitamin D3 are thought to be more absorbable and useful.
So why?
Man-made vitamin D is produced in two ways: by irradiating D2, yeast and other molds (also known as vegetarian vitamin D2) or by irradiating animal fats and cholesterol. The type of vitamin D that our body naturally makes is called cholecalciferol, which is vitamin D3. It may sometimes hide vitamin D2 for use in body functions and may prefer to use vitamin D3 much more effectively.
Unfortunately, most vitamin D-supplemented foods and dietary supplements contain ergokalcifero, a type of vitamin D2 that cannot be absorbed by the body nor can be converted into need. D3 from animal products (especially cholesterol in these products) is the closest to what sunlight naturally produces in humans when it works to convert the UV light of the skin. Vitamin D3 is estimated to convert 500 times faster than D2 and is four times more effective in humans. How is Vitamin D Provided to Prevent Vitamin D Deficiency Symptoms?
Many people assume that the best way to get vitamin D is to drink milk, eat fish, and even take supplements such as cod liver oil. While these serve as a source of vitamin D, direct exposure to the sun is actually the best way to absorb these important vitamins. When sunbathing, without sunscreen, when you sit for about 10 minutes, your body will probably absorb about 10,000 units of natural vitamin D.
Note, however, that this amount varies from person to person depending on skin tone. Melanin is a substance that affects how light or dark your skin is, and how much melanin is in your body, how dark your skin will be. When exposed to ultraviolet sunlight, melanin is released. With more sun we take, more melanin is released in our skin. Most people are believed to be exposed to sunlight up to 90 percent of vitamin D.
The amount of melanin in your skin affects the amount of vitamin D you can produce, so it makes your skin more fair, and you can give your body easier vitamin D. Cholesterol in the skin converts melanin into a vitamin D that can be used to distribute it throughout the body. For many people, during the winter months when they are less exposed to sunlight, there may be a slight and moderate increase in cholesterol levels, because more time is spent indoors and less exposed to sunlight. How Much Is Sunbathing?
Most experts recommend that if you are medium-skinned, you should take about 10 to 15 minutes of sunlight daily without applying sunscreen. If you have dark skin, you will need more time to get enough vitamin D as it provides more protection against the effects of the sun in the sun. Some experts recommend that low-key people stay in the sun for about 40 minutes to an hour per day if possible.
If you live farther from the equator (in the US, this is the middle state or the north), then you need more time in the sun (close to an hour a day). In winter, you should double the recommended time to ensure adequate vitamin D production.
It is a good rule to know that the sun provides vitamin D to your skin:
When you look at your shadow, it's shorter than you. This shows you that the sun is high enough in the sky and has enough power to provide vitamin D. For example, you can sunbathe between 10:00 and 15:00. However, you should know that at other times of the day the sun is less and therefore does not penetrate your skin effectively.
If you are concerned about the effect of sunbathing and direct sunlight on your skin without applying sunscreen, apply sunscreen to your face and hands, but not to your legs (assuming it affects your limbs). This ensures you get the vitamin D you need properly. What Are the Symptoms of Vitamin D Deficiency?
It is worth noting that 50 to 90 percent of vitamin D is caused by exposure to everyday sunlight. Vitamin D is supplied when your skin comes in contact with ultraviolet B (UVB) rays from the sun. Therefore, one of the major reasons why a growing population experiences symptoms of vitamin D deficiency is our modern, primarily closed, lifestyle.
This contributes to the two most common causes of vitamin D deficiency symptoms:
1. Lack of Sun
Years ago, when people spent more time outdoors, they were walking to walk and even go to work, unfortunately today we see a different situation. Many children spend unprecedented hours indoors - watching television, playing video games and surfing the web. Similarly, most adults work indoors, exercise in gyms, and spend their free time at home in the sun. No wonder during this time that “sunlight vitamin ve and vitamin D deficiency affect more than one billion people worldwide. Traditionally, the human vitamin D system starts in the skin, not from the food you eat. It is the most effective way to increase the nutrient level of vitamin D and to prevent sun deficiency and to properly supply sun vitamin D levels.
2. Sun Protectors
Not only do we spend enough time outdoors in the sun, but when we sunbathe, most of us use sunscreen almost all day. As the risk of developing skin cancer increases in recent years, doctors strongly encourage the use of sunscreen for children and adults, even in winter and when sun exposure is often limited. Some research shows that when you use sunscreen SPF 8, your body's ability to make vitamin D is reduced by 90 percent. If you choose a sunscreen with a higher SPF value (this is normally recommended by doctors), you can reduce your body's ability by up to 99 percent.
This leads to more deficiencies because even though we spend time outside, the sunscreen does not allow our body to convert vitamin D from the sun. Research also shows that certain health conditions, such as abdominal obesity, type 2 diabetes, insulin resistance and hypertension, increase the risk of vitamin D deficiency. Symptoms of Vitamin D Deficiency
There is evidence that people with vitamin D deficiency have an increased risk of health complications and cardiovascular disease, metabolic syndrome, various types of cancer, immune system disorders and adverse pregnancy.
According to some scientific studies and studies, the symptoms of vitamin D deficiency can be attributed to the following health problems:
Osteoporosis
Heart diseases
Hypertension
Cancer
Autoimmune diseases
Depression
Insomnia
Arthritis
Diabetes
Asthma
Multiple Sclerosis (MS)
Chronic pain
Psoriasis
Fibromyalgia
Autism
Researchers recommend that anyone with these health conditions or those with the following symptoms be tested for vitamin D deficiency:
Weakness
Chronic fatigue
Depression
Sleep problem
Anxiety
Weak or broken bones
Weakened immune system
Inflammation and swelling
The only way to know if you're missing vitamin D is to ask your doctor for a test. This will tell you how serious and incomplete you are.
Keep these numbers in mind when your doctor performs a blood test and gives you results for vitamin D levels:
50+ equals a good vitamin D level
Taking a 30–50 vitamin D supplement means spending more time in the sun and trying to add foods that contain vitamin D to your diet.
Less than 30 means you're too missing and you'll take immediate action to raise those levels.
If you are seriously inadequate or have a very low level of testing, talk to your doctor about higher doses of vitamin D supplementation. When your doctor performs a vitamin D test, indicate whether you want to have a 25-hydroxyapino vitamin D test or a 25 (OH) D test.
Some other vitamin D tests can show normal and even high vitamin D levels, which are actually false and can hide a serious deficiency, so the 25 (OH) D test seems to be most accurate when determining true vitamin D levels. Best Sources of Vitamin D to Prevent Symptoms of Vitamin D Deficiency
Foods with vitamin D
While some foods provide vitamin D, exposure to sunlight is the best way to get the vitamin D you need to prevent symptoms of vitamin D deficiency.
However, you should eat foods rich in vitamin D, so try adding these quality and natural sources of vitamin D regularly to your diet:
Sunlight: Aim to spend 10–20 minutes per day in the sun (between 1,000 and 10,000 IU). The time of sunbathing varies depending on which season, where you live and your color tone. If you have a lighter skin, you need less time. If you have darker skin or live further north (such as Boston, in the Northern Hemisphere), you need about an hour of sunshine to get about 1000 IU of vitamin D in summer.
Trout fish
Carp fish
tunny
The eel
Maitake Mushrooms (exposed to UV light)
Salmon
White fishes
Portobella fungi (exposed to UV light)
swordfish
Rainbow Trout
Cod liver oil
sardines
Danube
Eggs
Raw milk
Vitamin D in Mushrooms
Mushrooms are very interesting and rare foods when it comes to vitamin D. It is one of the only plant sources of vitamin D and absorbs more vitamin D when exposed to the sun, as human skin does. Some health food stores increase the vitamin D content by exposing some fungi to ultraviolet light. Mushroom nutrition contains plant sterols that can convert UV light into vitamin D. Exposing fungi to five liters of UV light is believed to produce significant amounts of vitamin D.
While mushrooms are usually grown indoors, many growers start growing them outdoors to take advantage of it, or place growing mushrooms under solar panels. Rare and sometimes difficult to find maitake mushrooms, for example, contain a large amount of vitamin D, while portobello mushrooms and other mushroom varieties are a good source, but the vitamin D contained is almost not high. You can ask how mushrooms are grown to find out if the mushrooms you buy contain a higher amount of vitamin D.
Vitamin D in Pasteurized Milk and Raw Milk
Many people believe that eating regular pasteurized milk naturally provides vitamin D, but this is not true. Synthetic vitamin D is added to pasteurized cow's milk, soy milk and rice milk. According to the USDA, almost all US milk yield is supplemented with 400 IU of vitamin D per liter, but is often not supplemented by foods derived from milk such as cheese and ice cream. Synthetic vitamin D added to foods is thought to be less effective as vitamin D naturally and may also potentially inhibit the effects of natural vitamin D.
On the other hand, raw milk is believed to contain a small amount of vitamin D, which is naturally present in the fat and is not destroyed during pasteurization. Some sources show that there is about 38 IU of vitamin D (four cups) per liter of raw milk. However, it is difficult to know how much vitamin D is present in raw milk because it varies greatly depending on the particular milk tested and is related to the health of the animal from which it comes. Thereupon, the USDA does not list the official vitamin D content of raw milk, and many sources claim that vitamin D is present in different amounts in raw milk.
Keep in mind that if you are consuming raw milk to increase your vitamin D level. Raw milk is thought to be a better source of vitamin D than pasteurized milk, because unpasteurized, raw milk is generally superior to almost any vitamin and mineral. Raw milk normally comes from animals that travel in nature and feed on herbs, unlike animals that do not graze outside and feed on cereals inside. Because the animals are healthier, so is the milk.
During high-temperature pasteurization, many nutrients in regular milk are also destroyed. Therefore, it seems logical that high-quality raw milk will initially contain more vitamin D and will retain more since it does not undergo high-temperature pasteurization that destroys these nutrients.
7 Health Benefits of Vitamin D
Contributes to Bone Health
Manage Blood Sugar Levels and Prevent Diabetes
Protects Against Cancer
Helps Fight Heart Disease
Improves Immune System
Facilitates Hormone Regulation and Helps Improve Mood
Helps Concentration, Learning and Memory
1. Contributes to Bone Health
Vitamin D plays a role in the absorption of calcium in the bones. Calcitriol (converted vitamin D) works with the parathyroid hormone to maintain calcium levels. In addition, vitamin D has an effect on other important vitamins and minerals that contribute to both health, including vitamin K and phosphorus. Vitamin D is partly responsible for maintaining phosphorus levels in the blood, and since vitamin D affects the ability of calcium to bind to proteins, it is also believed to be linked to vitamin K.
Vitamin D deficiency may result in softening of your bones called osteomalacia or bone abnormalities called rickets. In addition, a deficiency increases your risk of developing osteoporosis and having bone fractures. Studies have shown that at doses of 800-5000 IU per day, vitamin D can improve musculoskeletal health by slowing down the aging of the skeletal structure and reducing the rate of fractures and falls in older adults over 65 years.
Vitamin D levels are more likely to be active, increase muscle strength, and are less prone to falls and injuries. When vitamin D levels are low, the parathyroid becomes overactive. This is known as hyperparathyroidism and causes a decrease in phosphorus. In addition to phosphorus, calcium and other compounds, it is necessary to properly mineralize bone density.
2.Manages Blood Glucose Levels and Can Prevent Diabetes
Diabetes symptoms are caused by insulin deficiency or insufficient insulin secretion after insulin resistance. According to research at the London School of Medicine and Dentistry, calcium is required for insulin secretion and vitamin D promotes calcium absorption and use, thus contributing to the regulation of insulin secretion. According to a 2015 study published in the Current Diabetes Reviews, vitamin D replacement has beneficial effects on all aspects of type 2 diabetes, including the incidence, control, and complications of the disease. There is also evidence linking diabetes to low vitamin D levels.
3. Protects Against Cancer Symptoms of vitamin D deficiency have been associated with increased risks for cancer development, particularly breast cancer, colon cancer, and prostate cancer. According to research published in Frontiers in endocrinology, vitamin D plays a role in factors affecting tumor growth, cell differentiation and apoptosis. Researchers have found that exposure to sunlight and circulating vitamin D levels are associated with reduced incidence and mortality in many cancer types. Research has shown that vitamin D may affect breast, colon and ovarian cancer risk, possibly due to its role in the cell life cycle or its ability to block excess estrogen. According to research published in the American Journal of Clinical Nutrition, improving vitamin D and calcium nutritional status significantly reduces the risk of cancer in postmenopausal women.
4.Helps Fight Heart Diseases
There is an increasing number of studies on the fact that vitamin D deficiency increases the risk of cardiovascular disease because it plays a role in regulating blood pressure, cholesterol levels and inflammation. Animal studies have shown that vitamin D signal degradation promotes hypertension, atherosclerosis, and cardiac hypertrophy. He found that people with deficiency are more likely to die from coronary heart disease and other heart-related symptoms, according to research from the Vanderbilt University Medical Center.
5. Improves Immune System
Vitamin D aids in healthy cell replication (replacement, replacement) and may play a role in protecting against the development of autoimmune diseases with less severe colds and influenza. Our immune cells contain receptors for vitamin D and vitamin D has been shown to prevent prolonged or excessive inflammatory responses. Inflammation is found at the root of most modern, chronic diseases and autoimmune disorders: multiple sclerosis (MS), rheumatoid arthritis, irritable bowel syndrome and other digestive disorders, high blood pressure and more.
6. Facilitates Hormone Regulation and Helps Improve Mood
Because it acts as a hormone in our bodies and affects brain function, vitamin D deficiency has been associated with an increased risk for mood disorders such as depression, seasonal affective disorder, and severe mood disorders during PMS, insomnia and anxiety. Low vitamin D levels may also lead to imbalances that can lead to many undesirable symptoms, preventing proper testosterone and estrogen production.
7. Helps Concentration, Learning and Memory
Some studies have shown that vitamin D also affects our ability to make decisions, concentrate and store information. Some studies have shown that people with low vitamin D levels perform poorly in standardized exams, have poor decision-making skills, and have difficulty in tasks that require focus and attention. In addition, some studies have shown a relationship between low vitamin D levels and increased risk for schizophrenia and multiple sclerosis. Recommended Daily Intake to Prevent Symptoms of Vitamin D Deficiency
Since symptoms of vitamin D deficiency are an increasing concern, especially in Western developed countries and around the world, authorities have increased the recommended daily intake of vitamin D for the doubling of the previous amount for newborn babies, children and adolescents. According to the USDA, RDA for vitamin D is 600 IU per day for adults. In particular, although there is very little risk of over-supplementation with vitamin D, it is recommended to take 5,000 IU per day, since it benefits greatly from having enough. Note, however, that this is a general recommendation and there is no way to know the optimal amount for you without a blood test. You may need a higher or lower amount and you should talk to your doctor.
In this way, you can buy the right dose of quality, food-based vitamins you need. Some studies have shown that in patients with documented vitamin D deficiency, a very high cumulative dose of at least 600,000 IU is required for several weeks to regenerate stores within the body. This shows that having a blood test to determine your full vitamin D level may be helpful in telling you exactly how to restore your body level. Ideally, you should supplement with a high-quality, whole-food multivitamin or vitamin D supplement until the blood level of vitamin D is between 50-60 nanograms per milliliter.
Recommended for children: Under 5 years: 35 units / day 5-10 years between 2,500 units / day
Recommended for adults (including pregnant women): 5,000 units / day
To be clear, however, the USDA's official recommendation for vitamin D is as follows:
Children: 1-3 years: 600 IU (15 mcg / day)
4-8 years: 600 IU (15 mcg / day)
Older Children and Adults: 9–70 years: 600 IU (15 mcg / day)
Adults over 70 years old: 800 IU (20 mcg / day)
Pregnant and nursing women: 600 IU (15 mcg / day)
Some supplements provide the preferred type of vitamin D3. You want to get a supplement that provides the true nutrient source of vitamin and all other enzymes and compounds that help naturally. This makes it more effective than isolated vitamins. Vitamin D Interactions and Concerns
Fortunately, your skin can regulate vitamin D conversion based on heat and other factors. It can store previtamin D for future use and destroy quantities above and beyond what is safe. Thus, deficiency is often a greater concern than consuming too much vitamin D. Since vitamin D is a fat-soluble vitamin, it must be consumed with fat to achieve optimal absorption.
If you are going to eat a vitamin D nutritional source, it is best to combine it with many essential oil sources, such as ghee, coconut oil, nuts, seeds or fish. Vitamin A and vitamin D have an important relationship. Some studies have recently shown that vitamin D deficiencies may worsen when a person completes high vitamin A intake. These studies occur when vitamin D in the blood drops below 50 in a blood test. It means that the person is nearing the deficiency, a higher supplement intake of vitamin A can make the problem worse.
The good news is that when vitamin A and vitamin D levels are sufficient, research has shown that they work together to help your body metabolize vitamins and make the best use of them. It is not recommended to supplement with very high doses of vitamin A, so if you have a known vitamin D deficiency or if you have symptoms of vitamin D deficiency, it can cause some problems. Recent Thoughts on Vitamin D Deficiency Symptoms
Up to 90 percent of adults in the United States may have symptoms of vitamin D deficiency and vitamin D deficiency; this can lead to significant health problems such as cardiovascular diseases, diabetes, autoimmune diseases and cancer.
Two main causes of vitamin D deficiency symptoms are sun exposure and use of sunscreen. When sunbathing, without sunscreen, when you sit for about 10 minutes, you will probably absorb about 10,000 units of natural vitamin D. It is the most effective way to increase your vitamin D level to prevent the symptoms of vitamin D deficiency.
There are also food sources of vitamin D, including fish, UV-exposed fungi, eggs and raw milk. Eating these foods can help you increase your vitamin D level, but sun exposure is the best way to avoid symptoms of vitamin D deficiency.
The most common symptoms of vitamin D deficiency may include weakness, chronic fatigue, depression, anxiety, sleep problems, weak bones and weak immune system, diabetes, heart disease and other health conditions.
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