Vitamin D participates in many functions in the body. If deficient, it can lead to weak bones, joints, muscle aches, and immune deficiency.
Vitamin D, also known as the "sunshine vitamin," participates in many functions in the body and helps maintain health. According to the US National Institutes of Health (NIH), people under 70 need 600 IU (equivalent to 15 mcg) per day, and over 70 need 800 IU (equivalent to 20 mcg). Not getting enough vitamin D can affect a number of functions.
Weak bones
Vitamin D is often found in calcium supplements. According to the NIH, vitamin D helps the body absorb calcium. Therefore, getting enough vitamin D along with calcium can help prevent osteomalacia and osteoporosis as you age.
Reduced immunity
Vitamin D supports immune enhancement, contributes to reducing inflammatory responses associated with disease, and increases immune proteins to maintain health.
People with low levels of vitamin D are more susceptible to coughs, colds, and respiratory infections. Children with vitamin D-deficient rickets are more likely to have respiratory infections than children who get enough.
Tired
Feeling tired can have a number of causes, including a vitamin D deficiency. Fatigue caused by stress, depression, and insomnia can be easy to spot, but vitamin D deficiency is often overlooked as an underlying cause. Supplementing with this vitamin can reduce fatigue in people who are deficient.
Children with low vitamin D levels sometimes have poor sleep quality, shorter sleep duration, and late bedtimes.
Vitamin D deficiency can cause feelings of fatigue. Photo: Freepik
Dermatitis, acne
Low vitamin D levels contribute to inflammation. Inflammation increases acne and affects skin health. In people with acne, low vitamin D levels increase oil production in the skin. Deficiency also contributes to atopic dermatitis and psoriasis.
Muscle loss
Muscles can also be affected by low vitamin D levels. Deficiency is linked to reduced muscle mass, which can lead to falls and fractures in older age.
Joint pain
People with joint pain or rheumatoid arthritis are also likely to be deficient in vitamin D. Vitamin D3 supplementation reduces markers of inflammation.
A blood test is the only way to know for sure if you are vitamin D deficient. Levels between 50 and 125 nmol/L are safe, levels below 50 nmol/L are insufficient, and levels above 125 nmol/L can be dangerous.
Foods such as salmon, tuna, egg yolks, mushrooms, and sunbathing can provide the body with this nutrient. Sunbathing for 15-20 minutes twice a week allows the body to absorb the "sunshine vitamin". However, people should note that taking too much vitamin D increases blood calcium, leading to heart problems, damage to blood vessels, and reduced kidney function.
Bao Bao (According to Livestrong )
| Readers ask questions about nutrition here for doctors to answer |
Source link
Comment (0)