As the days get darker and people spend less time outdoors, many people are at risk of developing vitamin D deficiency. Studies show that 1 billion of her people worldwide are vitamin D deficient, a reality that affects our health (more on that below).
It is well known that exposure to sunlight is the easiest way to stimulate vitamin D production in the body. ‘For this reason, the NHS recommends vitamin D3 supplementation in the fall and winter,’ explains Rian Stevenson, nutritionist, naturopathic doctor and founder of Artah.
There are other ways to make sure you’re getting enough vitamin D without the sun. “Most foods are poor sources of vitamin D, but vitamin D-fortified salmon, swordfish, tuna, full-fat dairy products, sardines, beef liver, cod liver oil, and egg yolks provide vitamin D. ‘ says Stevenson. Eating such foods doesn’t provide adequate levels, but it does help, she stresses.She warns that people who follow a vegan diet are particularly at risk for vitamin D deficiency.
When it comes to supplements, which are key to preventing deficiencies, recommendations vary by country, Stevenson said. “In the United States and Canada, the RDA is 600 IU per day for adults and 800 IU per day for individuals over the age of 70, whereas in the UK the RDA is 400 IU for her,” she says. “The minimum is 400 IU—[but] In my experience, this is too low to fix poor or inadequate stats. ”
It’s also worth noting that the supplement is available in D2 and D3 forms, but you should always opt for D3. Additionally, look for supplements that combine vitamin K2, such as Essential D3/K2. Without K2, calcium could accumulate and be deposited in arteries rather than being transported to bones.
Why is vitamin D good for you?
Optimal vitamin D levels are essential for overall health. “It regulates cell growth and gene expression (essential for cancer prevention), improves cell differentiation, and is involved in immunity, fertility, muscle strength, hormone balance, sexual health, energy, mood, and more,” Stevenson says. Simply put, it is essential for all-round health and well-being.
What happens if you don’t have enough vitamin D?
Vitamin D deficiency affects both physical and mental health. We all know about osteoporosis, but low levels can lead to three problems: weakened immune system, depression and back pain. “It’s associated with poor outcomes across the board, from autoimmune conditions, Covid-19 and cancer to general immunity, hormonal health and mood disorders,” Stevenson says. Myalgia and neurological diseases such as multiple sclerosis are also all associated with vitamin D deficiency.
What are the symptoms of vitamin D deficiency?
The only way to really know if you have vitamin D deficiency is to have a blood test by your GP.
1. Fatigue
For severe vitamin D deficiency, one of the most common symptoms is chronic, severe, or irreversible fatigue. In addition to that, lack of sleep is another symptom.
2. Bone and muscle pain
Several studies have shown a correlation between vitamin D deficiency and frequent muscle soreness and weakness. On the other hand, vitamin D is essential for the body to absorb calcium, so bone and joint pain is common.
3. Hair removal
Essential for optimally growing healthy hair. Deficiency interferes with the life cycle of hair follicles, which can cause hair to fall out or grow slower. Hair loss is also believed to be related to vitamin D deficiency.
4. Get sick often
Vitamin D deficiency is associated with a weak immune system. If you’re sick often and don’t know why, consider getting a blood test.
5. Depression, Anxiety and Mood Disorders
Scientific studies show that vitamin D may play an important role in balancing mood and minimizing the risk of depression. Low levels can contribute to seasonal affective disorder and are often associated with feelings of overwhelm, sadness, anxiety, forgetfulness, and sadness.
