Vitamin D deficiency symptoms and treatment

How to compensate for a lack of vitamin D

Vitamin D is the common name for a dozen sterols - substances necessary for the proper functioning of the body, including some food intake, while others are synthesized under the influence of sunlight. However, it is not rare that a lack of vitamin D in the body occurs and the consequences that accompany its deficits are great.

Until recently it was thought that this deficiency is associated exclusively with osteoporosis, but it is growing evidence that influences the occurrence of other diseases, such as cardiovascular and malignant. Therefore, take advantage of every sunny day for a half an hour walk, which will provide enough of this precious element of health. Below find out where to find vitamin D in food, in order to be able to compensate for the deficit in the most natural way.

What are the symptoms of vitamin D deficiency?

An estimated 50 percent of older people suffer from a lack of vitamin D, because their digestive system loses the ability to absorb this compound from food. Therefore, it is not rare that individuals in the seventh decade reveal a serious lack of vitamin D, B12 and calcium deficiency.

The deficit may arise as a result of insufficient exposure to sunlight, in the case of damage to the liver and kidneys, as well as allergies to milk and lactose, or as a result of diseases of the digestive tract and a vegetarian diet. Pregnant women have an increased need for this vitamin. If they suspect a vitamin D deficiency be sure to follow some of the following symptoms:

Noticeable muscle weakness
  • Vitamin D deficiency can often cause a decrease of our muscle tissue and their weight, and if you notice that during regular exercise, you do not have enough power as before - ask your doctor.

The threshold of pain is weaker
  • Lack of vitamin D in the body is associated with the occurrence of chronic pain. When it comes to the deficit it may significantly worsen the symptoms of osteoporosis and arthritis. If you find that you can reduce the pain threshold, it is necessary to consult a doctor.

The tendency for depression and mood swings
  • Recent studies have shown that lack of vitamin D in the body, as a consequence causes bad mood, and the risks of depression is far greater. People with deficiency of this vitamin can easily and suddenly change the mood for some inexplicable reason and the slightest thing can throw them off balance.

Vitamin D deficiency in adults, and hypertension
  • For vitamin D we know from earlier that it plays an important role in heart health and overall cardiovascular system. In the event of a deficit it disrupts the balance of our blood pressure, and it is often prone to variations. It can very rapidly go up although it was not the case before.

Fatigue, and drowsiness
  • That the lack of vitamin D is directly related to chronic fatigue, we know from the study of American Scientists. If you are often sleepy during the day, no matter if you have a normal night's sleep of 7-8 hours, and also eat healthy, be sure to contact your doctor.

Endurance is reduced
  • Vitamin D is vital for bone health and to keep the health of muscles. In the case of its deficiency the endurance is reduced - as is common in professional athletes, you have to adjust your diet. Foods rich in vitamin D are extremely important for them, especially if you notice that a program of training and exercises become too demanding.


Vitamin D controls the growth of skin cells. Baby eczema and psoriasis are the result of disturbances in the reproduction of skin cells, resulting in inflammation. Vitamin D, which controls cell growth, stops inflammation and controls their reproduction, and is very useful in the treatment of these diseases and, consequently, in the fight against cancer.

Studies show that a daily intake of 25 micrograms (1,000 international units) of vitamin reduces the risk of lung cancer, breast, pancreatic and colon cancer by as much as 40-75 percent. It is known that malignant tumours occur due to uncontrolled cell proliferation and vitamin D stimulates at least three genes that can stop them from multiplying.

It regulates the production of hormones

Hormonal balance affects all processes in the body, and partly depends precisely on the amounts of this vitamin, so the lack of vitamin D in the body is reduce the level of each hormone, and vice versa. Recent research has proven that it has an important role in increasing fertility. Specifically, 90 percent of women who have had problems with ovulation showed the low level of vitamin D, and 33 percent of men with fertility problems also suffered from the deficit of this vitamin.

Since it is involved in the maturation of sex cells, many scientists believe that the lack of vitamin D is the reason for the constant increase in infertility among young people. In more details: the treatment of infertility.

It is important for immunity

Vitamin D is vital for activating a defence mechanism in the body. Almost half of the human population suffers from a weakened immune system because their T-cells are responsible for combating infection. The situation is getting worse because people are increasingly staying indoors rather than going out in the fresh air and sunshine. The researchers found that activation of so-called T-cells strengthens the immune system and it depends precisely on vitamin D.

If level of vitamin D in the blood are low, then the aforementioned cells remain dormant and do not respond well to a particular infection or pathogens, then the disease occurs in its strongest firm with full intensity. This means that the T cell must have vitamin D or, otherwise, their activation fails.

Supply your body with vitamin D through sunbathing

Sunbathing is one of the ways that the body compensates for the lack of vitamin D naturally, but you do not need to overdo it, because in this case it increases the risk of skin cancer. Just spend only 15 minutes a day in the sun, and you will avoid this risk, that is before 10 am in the morning and after 16 h in the afternoon.

It is advisable to expose yourself to the sun during the winter from 15 to 30 minutes. The skin of older people has a lower capacity to synthesize vitamin D, and sunbathing in these people can cause cancer easier, because the skin was exposed a lot to the sun in the past.
What are the foods rich in vitamin D?

About this beneficial compound nutritionist do little talk, and the reason lies in the fact that it is created in the body under the influence of sunlight. One way to make up for the lack of vitamin D in the body is to eat foods that contain it, but it is often not enough, but the best is the combination of proper diet and sunbathing and the use of supplements, but with mandatory consultation with a doctor. What foods have vitamin D?

Foods that contain this vitamin are fatty fish (salmon, mackerel, sardines ...), egg yolk, cod liver oil, butter, yogurt and some cheeses, mushrooms, avocado, cow's milk, yeast, seaweed and other. Vitamin D in food is very important, so be sure to read the article calcium in food for more information.

Dosing of vitamin D

Currently it is considered that the daily dosage we need is around 400 U (international units) per day. This vitamin is necessary in the development of children, so until six years of age at least children need 400 U of vitamin D per day, after which the lowest dose that prevents the lack of vitamin D is about 200 U per day.

People between 50 and 70 years of age are recommended 400 U a day, while for those over 70 the lowest dose is 600 U per day. The scientists concluded that the absorption of vitamin D supplements is best taken with the most abundant and strongest meal, considering that this compound splits in fat.

Absorption will be much worse if you take vitamin D supplements on an empty stomach or with a light meal. Vitamin D deficiency in pregnancy requires maximum involvement of doctors in order to reduce the deficit in order to avoid improper child development, but also numerous other anomalies.

Vitamin D deficiency in adults and prevention

The researchers said that monitoring the level of vitamin D in the body may suggest the occurrence of various diseases, or discover more of a resulting diseases. It used to be difficult to establish a lack of vitamin D in the body, because of the monitoring symptoms, which are usually non-specific (indigestion, periodontitis, insomnia ...), the only way to identify deficit. Today there is a simple blood test that measures the amount of vitamin D in the serum.

While sometimes linked exclusively to the health of bones, it is now known that this compound has a much more important role. Thus, in addition it protects against osteoporosis, Vitamin D can prevent the development of cancer of the breasts, colon and prostate, multiple sclerosis, cardiovascular disease, diseases of the thyroid gland.

Studies have shown that people with the diagnosis of vitamin D deficiency has an increased risk of heart attack and stroke and even though over-exposure to the sun increases the risk of melanoma, a serious form of skin cancer, moderate exposure to the sun and the supply of vitamin D may protect against this malignant diseases.

Also, if children from an early age are exposed to the sun (only at times of the day when UV rays are the weakest - before 11 and after 17 hours), it reduces the risk of type 1 diabetes.

Vitamin D deficiency and health consequences
  • The combination of high blood pressure and lack of vitamin D may be deadly, experts say: in this case, the risk of heart attack is doubled.
  • It is not entirely clear how they relate to depression and this vitamin, but scientists have proved that it is more pronounced in the elderly. It is believed that vitamin D deficiency causes increased production of hormones in the parathyroid gland, while its low level, with increasing amounts of the hormone of parathyroid gland, leads to more severe forms of depression. It also stimulates the production of hormones responsible for the mood, such as serotonin.
  • US scientists have proved that with a sufficient amounts of vitamin D it is easier to lose weight. The reason probably lies in the fact that this vitamin provides optimal exchange of sugar and fat as much as vitamin D in the blood burns calories more. The effect of this "treatment" is most visible in the area of ​​the abdomen, where it melts the most fat.
  • Vitamin D has an important role in regulating proper function of nerves. With a sufficient amount of this precious vitamin - moving is more flexible, it is easier to concentrate and easier to endure the consequences of stress. In addition, it stimulates the growth of nerve cells and the production of neurotransmitters, which may explain the connection that the deficient of vitamin D leads to the risk of developing schizophrenia.