Vitamin D is an essential vitamin that is extremely important to keep your body functions well. It supports bone health by enabling the absorption of calcium, promote muscle health as well as modulate the immune system. This type of vitamin is a fat-soluble vitamin and is mainly produced when the skin gets enough sunlight.
Nowadays, a large percentage of the population is at risk of vitamin d deficiency. With 4 in 5 adults and around 3 in 5 children reported to have side effects of low vitamin d levels. If you often become sick or feel tired, low levels of vitamin D may be a contributing factor. Read on to know the causes and signs of Vitamin D deficiency and how you can treat and prevent it.
What are the causes of vitamin D deficiency?
Following are some causes of vitamin D deficiency:
- Inadequate or lack of exposure to sunlight
- Less Consumption of Vitamin D
- Less absorption of vitamin D in Skin
- Kidney and liver disease
- Certain Medications
What are the signs and symptoms of having vitamin D deficiency?
Following are some signs and symptoms of having a low vitamin D level.
1. Feeling Pain in bones
Vitamin D plays a crucial role in maintaining bones health and its structure. Aching in bones is the common signs of vitamin d deficiency. Consuming Vitamin D supplements improves the absorption of calcium in your body. If you are running low on vitamin D, your bones can weaken and also add more chances of chronic lower back pain.
2. Weak muscles
Vitamin D supports normal muscle function. Feeling pain in the muscle, low muscle strength may be associated with vitamin D deficiency, which is particularly common among senior people.
3. Feeling low
Fatigue or feeling too tired can be a signs of vitamin D deficiency. Having less amount of nutrients affect the serotonin (the happy hormone) attention in the brain. People noticed the symptoms of low mood during the winter season or the darker months of the year as exposure to the sun is less.
4. Constant cold and cough
Experts suggest that vitamin D helps in cure cold and cough, and without sufficient vitamin, our cells are unfit which will later affect our health.
5. Gut problems
Vitamin D is a type of nutrient which helps in absorbing fat. If you suffer from a gastrointestinal condition that affects your capability to absorb fat, it means you are running low on vitamin D.
6. Hair Loss and weight gain
Vitamin D is also linked between hair loss and weight gain. Having vitamin deficiency can lead to increasing both abdominal fat and overall weight. Having a low level of vitamin D is also linked with auto-immune disease known as alopecia.
Why is vitamin D so important?
There are several benefits of vitamin D in your body including:
1. Support bone health
Having enough vitamin D makes your bones stronger and protects you from various serious conditions like osteoporosis, fractures, osteomalacia, rickets, etc. Vitamin D enables the absorption of calcium which is used to build bones. This will help you to make your bones healthy and strong.
2. Support Immune System
Vitamin D plays the most important role in keeping your immune system strong. It makes you able to fight viruses and bacteria that cause illness.
3. Decrease the chances of heart failure
Low Vitamin d is also linked with heart-related diseases like hypertension, heart failure, and stroke. Having enough amount of vitamin D decreases the chances of getting heart attack and other chronic diseases. To make your heart healthy you can also try our herbal product which is an exclusive cholesterol control and heart health formula.
4. Support weight loss and reduce stress
Vitamin D helps in regulating your mood and decreasing stress levels. People who have obesity issues are having more chances of vitamin deficiency. Vitamin D has an appetite suppressing effect which helps in weight loss. Many people who take vitamin supplements noticed some improvement in mood.
How is vitamin D deficiency treated?
The best ways to treat Vitamin D deficiency are supplementation and more exposure to sunlight. Vitamin D supplements are easily available nowadays. But it is important to check out the ingredients before making a purchase. Always choose herbal over synthetic supplements as herbal supplements have no or fewer side effects as compared to synthetic ones.
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How can I help prevent vitamin D deficiency?
The basic goal of preventing and treating vitamin D deficiency is same and that is having an adequate amount of vitamin D in your body. Things you might consider to prevent Vitamin D deficiency from happening.
1. Eat Vitamin D rich food
Eating vitamin D rich food helps you to get your body vitamin D however it does not give your body a recommended level of vitamin D. Foods like Cod liver oil, tuna, sword fish, salmon, and orange juice contains around 1360- 137 IUs(international units) of Vitamin D per serving. But it’s important to check product labels before purchasing any food item to know the proper amount of vitamin D. The amount of Vitamin D varies from product to product as some food brands artificially adding in it in their food items like packaged orange juice. Read on to know the best food sources of vitamin D.
2. Exposure to Sunlight
Getting some exposure to sunlight is the best way to boost up your Vitamin D level. It is important to spend at least 10-15 minutes in sun exposure to get your daily amount of vitamin D. However you may need more exposure if you are older, have dark skin color, or live in northern climates. People having light skin tone absorb more vitamin D than dark skin color due to some factors. The exposure of the sun also depends upon the time and season (late fall and early spring) of the year and geographical locations.
3. Maintain healthy body weight
Maintaining body weight helps you to prevent vitamin D deficiency and the diseases connected with it. To maintain a healthy weight do simple exercises like cycling or walk-in sun exposure to get more benefit. For better and faster results, try our herbal extreme fat loss combo.
Supplementation is one of the best and easy ways to get enough amount of vitamin D. As you know vitamin D is generally produced by our skin when you get the exposure to the sun. But due to weather, age, and other factors, you can’t get enough vitamin D. That’s why consuming supplement is more effective to meet your vitamin D needs.
Food Sources of vitamin D
Best food sources of vitamin D are as follows:
- Beef Liver
- Cod Liver oil
- Oily fish like tuna, salmon
- Egg yolk
- Orange juice
- Milk, soy drinks, and yogurt.
Other Risk Factors Which Can Lead To Vitamin D Deficiency
- Having dark skin
- Not eating enough fish
- Live in Northern Areas.
- Always staying indoor
- Infant who only fed breast milk
- Older Adults
- Using too much sunscreen.
Vitamin D deficiency is common and easy to fix through supplementation. You can either add vitamin d rich food or increase your sun exposure, however too much sun exposure ages the skin and increase the risk of skin cancer. That’s the reason why supplement intake is far better than other things.