Vitamin D is the only known vitamin that can be produced independently by the human body under the influence of sunlight. Its deficiency quickly causes serious health problems. This vitamin helps absorb calcium and supports the functioning of the thyroid gland. The body signals its deficiency with the help of three tangible symptoms, namely:
1. Fatigue Scientists have found that a lack of vitamin D leads to a decrease in activity levels and increased fatigue in humans. This fact is proved by the results of a study by American doctors. It involved people with vitamin D deficiency. About 77% of them said they were very tired, and after treatment with high doses of this vitamin, their condition improved significantly.
2. Bone pain or muscle weakness Vitamin D ensures the health of the skeletal system – this is its main function. Contributes to the complete absorption of calcium. In the absence of this vitamin, a person may experience bone pain and muscle weakness. This conclusion was reached by scientists whose study was published in the journal Musculoskeletal Medicine.
3. Depression
The results of a study published in the journal Issues in Mental Health Nursing show that vitamin D deficiency can lead to the development of depression and other mental disorders. This substance supports the proper development and functioning of the brain, and also participates in the regulation of an enzyme that is necessary for the production of the hormones dopamine, adrenaline and norepinephrine. They provide a good mood and well-being. Lack of vitamin D leads to deterioration of hair and teeth, as well as an increase in blood pressure. To compensate for the lack of this substance, you need to add some important foods to your diet. An excellent source of vitamin D is oily fish, in particular the liver of fatty fish, such as cod. Suitable are mackerel, sardines, herring. It is better for the fish to be wild than the cold seas. It has the highest amount of vitamin D and omega-3, say nutritionists. At the same time it is better not to fry such fish, but to roast it. You can also include canned foods in your diet. Lack of vitamin D is also manifested in frequent colds, bad mood, irritability.
Vitamin D is needed to normalize bone mineral density. That is, it prevents the development of osteoporosis, ensures the normal mineralization of bones, and this applies to teeth and nails.
The sun vitamin is essential for maintaining the normal functioning of a number of tissues and organs. Vitamin D deficiency is common – in 50 to 90% of the population depending on the settlement, which requires raising the question of its intake in the form of drops or tablets. Knowing that vitamin D is a source of health for bones, teeth, musculoskeletal system, helps to achieve remission in autoimmune diseases, takes care of modulating the innate and acquired immune system, protects against viral diseases, successfully copes with some problems with your thyroid, reproductive system, hormones and skin, you are probably taking vitamin D.
However, if you do it wrong, the result will be zero, and it is possible that the wrong intake will lead to disabilities and health problems. We have prepared for you the most common mistakes that are made when taking vitamin D3 to help restore body levels fully, easily, quickly and safely for health.
1. You are not taking the right dose On most packages you will read a dose of about 400 IU. However, this is the minimum and it is insufficient if you suffer from an autoimmune disease. Most rheumatologists prescribe at least 1,000 IU, and some sources indicate greater benefits than taking about 3,000 IU. If the decision to take is up to the patient and is not backed by tests, it is good to follow the instructions on the package. If the deficiency is proven and the doctor has prescribed a higher dose – the intake should be according to the prescription.
2. You forget to take vitamin K with vitamin D Very few people know that vitamin D3 should be taken together with K2. In case of K2 deficiency and taking shock doses of D3, side effects unfavorable to health have been observed for a long time. Among them is the fact that D3 accumulates in the kidneys, not where needed. The combined formula – D3 + K2 is the optimal choice, as the manufacturer has perfectly balanced the necessary levels of these two vitamins.
3. You collect the sun with a sunscreen product Yes, this is also a vitamin D intake, but it is natural – from the sun’s rays. It’s great to protect your skin and take preventive measures against aging and skin cancer, but sunscreens do not allow the synthesis of vitamin D. Leave your hands from wrists to shoulders unprotected for at least 20-30 minutes a day to get your precious vitamin from the sun.
4. You do not take the right vitamin D If your package says D2, then your choice is wrong. Vitamin D3 is what you need. It is much more fully absorbed and is much more effective than D2. A number of studies such as those published in NIM prove this fact. https://pubmed.ncbi.nlm.nih.gov/9771862/
5. You forget that taking even a vitamin can be dangerous if you exceed the norms
Although rare, vitamin D3 is toxic in amounts much higher than acceptable. Although a vitamin, it is still a medicinal product and everything related to it should be discussed with your doctor. The article is for information only and does not replace consultation with a doctor. We advise you not to engage in self-medication.
