Unlike most vitamins we consume, vitamin D can be absorbed as a hormone: we get it through the skin, through the sun’s rays and cholesterol, and every cell in the body has receptors to synthesize it. All this implies that she is involved in much of what happens to us physically.
The main groups of people affected by the lack of vitamin D are:
- The people with dark skin.
- The elderly.
- People with excess weight.
- Those who do not sunbathe frequently.
- People who take an insufficient amount of milk or fish in their diet.
However, they are not the only ones, and currently there are approximately one billion people with this deficiency in the world. This number of affected only tells us one thing: that many people are not fully aware of the symptoms of low vitamin D.
Most signs of vitamin D deficiency are so common that they are likely to be overlooked. Fatigue, depression or hair loss may be symptoms that you do not care about, but may be warning you of a long-term health problem.
8 symptoms of vitamin D deficiency
1.High probability of suffering diseases of the respiratory system
Vitamin D plays an important role in the immune system. The strengthening of the cells that fight diseases depends on it. Most diseases that spread when we have low levels of vitamin D are related to the respiratory system. These are some of them:
- Chronic obstructive pulmonary disease.
2.Fatigue and frequent fatigue
The low consumption of certain vitamins usually causes abnormal levels of fatigue and fatigue during the day.
Vitamin D plays a key role in this, as one of its functions is to help in the creation of new blood. When the blood is low in the body, many negative effects arise, and fatigue is one of them.
Some case studies have shown this: one study focused on the case of a woman who complained of chronic fatigue and headaches. His blood levels were around 5.9 ng / ml. After being supplemented with vitamin D, her blood levels increased to 39 ng / ml, and her symptoms disappeared.
3.Pain in bones and back
Another basic function of vitamin D is to help in the absorption of calcium. When calcium absorption is difficult, multiple negative effects occur in our bone system. Apart from the characteristic bone pain, vitamin D deficiency also manifests itself in chronic back pain, with no apparent cause.
A study of 9,000 women in advanced ages showed that vitamin D supplements helped them significantly reduce back pain during their daily activities.
The vitamin D deficiency may be a cause of depression, especially in the case of older adults.
A long-term study with patients with depression, found that at least 65% of them had low levels of blood and vitamin D. Although it has not been established whether the consumption of vitamin D supplements can solve this problem, the relationship between both aspects is significant.
5.Problems to heal wounds
It is often believed that this is an almost exclusive symptom of patients with diabetes. However, several studies have shown a relationship between this symptom and vitamin D deficiency. In fact, a study of patients with diabetic foot injuries showed that those who delayed more in healing presented this deficiency.
While there is little evidence to show that vitamin D supplements can resolve any scarring or inflammation problems, there are encouraging studies, such as one on patients with leg ulcers: after being supplemented with vitamin D, their ulcers were reduced by 28%. %, which is a good first sign.
6.Loss of bone mass
Many times we believe that the problems in the skeletal system are due to not consuming enough calcium, when in reality we could present problems to absorb it. By not absorbing more calcium, the body begins to discard the one we have in reserve, with which bone mass is lost.
Older women (particularly exposed to this) often ignore this reality, and increase the consumption of calcium instead of supplementing with vitamin D, which helps absorb new calcium.
Stress, genetics and high-fat diet are not the only causes of hair loss. For example, hair loss by sectors ( alopecia areata ), especially in the case of women, is usually due to rickets, which is produced in turn by the low absorption of calcium.
Some studies have shown that the consumption of vitamin D supplements, even topical application, favor the growth of new hair.
There is evidence that muscle pain, both in children and adults may be due to vitamin D deficiency.
One explanation for this is that there are vitamin D receptors in the nociceptors, cells capable of making us feel pain. When there is vitamin D deficiency, these cells are altered, generating pain in the muscles.
A study of 120 children in a growth stage with vitamin D deficiency showed that a single dose of vitamin D could help reduce pain in 57% of cases.
How to correct vitamin D deficiency?
Having vitamin D deficiency is usually due more to ignorance than to difficult problems to treat. To correct this, just follow a few corrective steps at the level of food and daily habits.
If you think that your vitamin D levels are low, you can go to the doctor to recommend an adequate supplement . However, assuming these habits is also useful:
- Look for more exposure to the sun.
- Eat foods rich in vitamin D. Egg yolk, or fish such as salmon or shrimp are often good choices.
- Pay attention to your habits. Being sedentary or having a little varied diet is often basic causes that we often ignore.