It is estimated that one billion people suffer from a significant deficiency of vitamin D, and nearly half of the world’s population would have a low vitamin D level (1).
One thing is certain, it is not possible to fill deficiencies through diet as for omega 3 or vitamin D. It must be taken specifically.
Vitamin D supplements:
According to verywellfit.com, the best vitamin D supplements worth trying are Nordic naturals d3 , Vitafusion vitamin d , Enfamil vitamins (2)… However, you have to keep in mind that when choosing a vitamin D supplement, it should use vitamin D3 (cholecalciferol) instead of vitamin D2 (ergocalciferol).
D3 is the form of the vitamin that is already synthesized in the human body, so it’s believed to be more effective as a supplement (3).
Too much vitamin D could harm your health:
If we know the harmful effects of a lack of vitamin D, a Danish study also reveals negative effects for people who have too much.
The researchers observed a higher rate of mortality among people with a high level of vitamin D. Even if the effects are worse in case of deficiency than in case of overflow, the increase in mortality is no less real.
Here are 14 Signs that you lack vitamin D:
If you recognize yourself in the list of these symptoms, you may be missing vitamin D…
The feeling of fatigue and exhaustion even if you sleep enough is often a sign of deficiencies in certain nutrients such as vitamin D.
“There is growing scientific evidence that vitamin D deficiency is associated with fatigue and sleep disorders,” says Dr. Catherine GR Jackson, Professor of Kinesiology and Exercise Science at the University of California.
It has been reported by a study published in the North American Journal of Medical Sciences that vitamin D deficiency is common among people who say they are always tired (4). Vitamins D stimulates the absorption capacity of calcium and phosphorus, a mineral, of the intestine by regulating their content in the blood.
2. Hair loss
A hair loss that lasts for a long periode may be a sign of vitamin D deficiency (5). If you are losing hair especially in the fall and winter when our body is less exposed to the sun, you may consider checking your vitamin D levels.
The thing is that the lack of vitamin D prematurely ages the hair follicles, making them unable to properly re-engage a new cycle of keratinization.
This factor would interact with the other factors of hair loss classically listed: heredity, stress, ferric anemia, thyroid problems …
3. Skin problems
A lack of vitamin D can hinder the proper healing of your wounds, certain skin conditions and impaired hydration. Studies have confirmed the existence of a relationship that entangles vitamin D to dermatology (6).
All the available data point to the important impact of vitamin D defficiency on the health of our skin and many dermatological diseases.
If your skin tends to be always dry, if your wounds are slow to heal or if you are prone to persistent skin diseases, you may be missing vitamin D.
4. You have dark skin
The pigmentation of your skin is like a natural sunscreen. When you apply a 30-fold sunscreen, this reduces the ability of the skin to synthesize vitamin D from sunlight by 97%.
It’s the same thing when you have dark or black skin.
A person with very dark skin needs ten times more sunlight than a person with fair skin to synthesize the same amount of vitamin D.
5. Muscle problems
If you feel a decrease in your muscle tone and stiffness, especially when you wake up, consider testing your vitamin D levels in the blood (7).
Vitamin D deficiency can also cause muscle pain, as its deficiency increases, in particular muscles, the sensitivity of the cells responsible for the detection of pain. It has been reported that muscle pain was relieved after taking high-dose vitamin D supplements in people who are deficient (8).
Moreover, a study made on 120 children with vitamin D deficiency who had growing pains found that a single dose of the vitamin reduced pain scores by an average 57% (9).
6. Fragile bones
Vitamin D is essential for bone mineralization and strength. If you have broken your bones several times or have low back or bone pain, you may be missing Vitamin D.
In fact, researchers found a strong relationship between low vitamin D levels and low bone mineral density for more than 1,100 middle-aged women in menopause or postmenopause (10).
Getting enough of this vitamin is important for preserving bone mass as you get older.
According to the researchers, there is a link between vitamin D deficiency and depression. An Austrian study of 25 depressed patients showed that they had lower vitamin D levels than healthy individuals.
Scientists believe that the hormone will protect neurons that synthesize dopamine and serotonin. Two neurotransmitters essential to the proper functioning of the brain.
By administering vitamin D to patients with mood disorders and mental illnesses, researchers have seen improvements.
8. Your intestine is causing you some problem
People who suffer from gluten intolerance, Crohn’s disease or inflammatory bowel disease are at higher risk of vitamin D deficiency due to the consequences of these diseases on fat absorption.
Since fats are less well absorbed, fat-soluble vitamins such as vitamin D are, in turn, less well absorbed.
To avoid excessive deficiency, it is sometimes enough to consume dairy products fortified with vitamin D.
9. You are overweight
Being overweight or obese does not change the way our body synthesizes vitamin D.
But the higher concentration of body fat affects vitamin D levels in the blood. The more fat, the more fat-soluble vitamin D is diluted.
That’s why overweight people have higher vitamin D requirements.
10. You get sick frequently
Vitamin D is essential for the immune system.
When vitamin D intake is too low, the body’s ability to defend itself against the disease agents decreases.
As a result, you not only get sick more often and are prone to all kinds of infections such as skin infections, the flu or the common cold, but you are also at higher risk of developing autoimmune diseases such as rheumatoid arthritis. type 1 diabetes, multiple sclerosis or psoriasis and atopic eczema.
11. Respiratory problems
Studies show that vitamin D can help protect the respiratory system against diseases and infections. This is especially the case in children.
If your child has asthma, you should increase your vitamin D intake.
With regular vitamin D supplements, you could reduce the risk of severe asthma attacks by up to 50%, according to a new study.
12. High blood pressure
In a study from the University of South Australia, researchers found a clear link between vitamin D levels and blood pressure.
The more vitamins, the lower the blood pressure.
To determine with certainty if you have a vitamin D deficiency, it is necessary to perform blood tests.
13. Chronic headaches
Are you a middle-aged person who regularly suffers from headaches? Apparently, vitamin D deficiency can increase the risk of chronic headaches.
Research done by a university in Finland, between 1984 and 1989, studied 2,600 men, aged between 42-60 years old:
68% of men lacked vitamin D, and those with the lowest rates were twice as likely to suffer from chronic headaches compared to those who had a higher rate.
14. You can not get a good night’s sleep
According to researchers at the Journal of Sleep Research, people with higher vitamin D intake would sleep better.
In these subjects, there was a 16% lower risk of having trouble achieving restful sleep.
Another large study, conducted on 1500 neurological patients with atypical sleep, drew a similar conclusion. People who slept less well had a deficiency of this essential vitamin. Improving sleep with a vitamin D supplement was measurable.
How to get enough vitamin D?
In any case, you can always increase your vitamin D intake through diet.
For that, here are the foods you could consider adding to your diet right now because they contain good amounts of Vitamin D:
- Oily fish: mackerel, eel, salmon, swordfish, sardines, tuna …
- The mushrooms
- Farm poultry eggs
- Raw milk and raw milk cheese from grass fed cattle
- Extra virgin cod liver oil
Effective vitamin D intake:
Vitamin D exists in two forms: vitamin D2, of vegetable origin or vitamin D3, of animal origin.
Vitamin D3, similar to that synthesized by the body, is three times more effective and its action is longer because of better bioavailability, which is why it is recommended for supplementation(2).
Vitamin D deficiency can lead to many serious health problems. Therefore, it is important to know the most common symptoms that develop when the vitamin D deficiency.