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Vitamin D-ficiency: Risks and Remedies

April 30, 2020

Vitamin D-ficiency: Risks and Remedies

Did you know that low levels of Vitamin D in our bodies could have detrimental effects on our general well-being? 

Learn about the risks of Vitamin D deficiency, what causes it, what common sources are, and what you can do to maintain healthy levels!


Vitamins are nutrients that our body cannot produce so we get them from a variety of sources like foods and supplements. 

Vitamin D is a different story. So, what exactly is vitamin D?

Vitamin D is a fat-soluble vitamin. It is an essential nutrient that helps absorb calcium necessary in building and maintaining healthy bones and teeth. Additionally, it promotes a healthy immune and nervous system. 

Vitamin D also helps prevent diabetes by regulating insulin levels and it also supports respiratory health.

Vitamin D comes in two forms. One form is D2 which comes from plants and is usually added as a vitamin-fortifier to food. The second form is D3 and it is produced by our skin when we are exposed to the sun. 

According to studies, Vitamin D3 is more beneficial to our health than Vitamin D2.  Our body can easily absorb it and it is more effective at boosting immune systems.

Some food and supplements can also supply us with vitamin D. Food sources of vitamin D include fortified milk, cheese, cereals, egg yolks, salmon, cod liver and mushrooms.



What happens to our bodies when we lack vitamin D?

Let’s take a look at some signs and symptoms of how vitamin D deficiency can impact your health.

 

Bone and Back Pain

Do you experience bone and back pain? These could be signs that you have insufficient vitamin D levels present in your blood.

Researchers discovered that those with insufficient levels of vitamin D commonly experience back pain, including severe back pain that hinders them from performing daily tasks. 

Others experience bone pain in the legs, joints, and ribs.

 

Fatigue

Fatigue or tiredness can have a damaging impact on our well-being. There are many reasons why we may feel tired.

Lifestyle is the most common cause of fatigue. Another is poor nutrition, which leads to vitamin deficiency, including vitamin D deficiency.

A study discovered that people who complained of fatigue had low levels of vitamin D.

 

Weak Immune System

If we often catch a cold or flu, our immune system is weak. Insufficient vitamin levels, including vitamin D, could very well be the reason why we are constantly battling illness.

Vitamin D is an essential factor in maintaining a strong immune system because it combats bacteria and disease-causing viruses.

Vitamin D helps cells become strong and healthy so that we can fight off infections.

 

Depression

A poor mood and low energy level may also be a symptom of insufficient vitamin D levels.

One type of depression, connected with changes in seasons is the Seasonal Affective Disorder. Most of those who suffer from SAD start experiencing symptoms during autumn which persist until winter. 

Commonly, symptoms disappear when the weather becomes warmer and sunny in the spring and summer months.

Some studies discovered that increasing the amount of vitamin D levels in blood aids in improving mood. This may be beneficial to those who experience the winter blues.

 

Slow healing of wounds

Proper nutrition promotes wound healing. A wound can not correctly heal if there is a lack of vitamins and minerals in the body.

Increasing vitamin D intake aids in the healing of wounds. Vitamin D may enhance the production of cathelicidin, an antimicrobial peptide.

Our immune systems use this antimicrobial peptide to battle wound infections to promote faster healing.

 

Excessive Hair Loss

The most common contributing factors for hair loss is stress and aging.

Lack of vitamin D has also been associated with alopecia. Alopecia is an autoimmune disease that causes bald areas on the scalp or a complete loss of all body hair.

One vital function of vitamin D is to activate new and old hair follicles. When there is insufficient vitamin D in our system, old hair may start shedding and new hair can not grow.

 

Muscle Pain

Our major muscles are found in the hips, butt, and legs.

People with insufficient vitamin D levels experience muscle pain in different parts of the body, but especially in the leg muscles. 

Researchers found that those who have more lean muscles and muscle mass also have higher levels of active vitamin D. With this evidence, vitamin D may help increase muscle strength.

 

Bone Loss

Older adults, middle-aged, or older women experiencing menopause or postmenopause have low bone mineral density.

Bone density is the measurement of how compact and how heavy our bones are.

Many people who are diagnosed with osteoporosis or bone loss think that they need more calcium, but in actuality, they need more vitamin D.

Vitamin D is essential in calcium absorption and bone building.

If we do not create enough bone mass, we may have a higher risk of developing brittle bones that could easily break.



How can we get Vitamin D?


Sunshine is one of the natural sources of vitamin D. It stimulates our body to produce vitamin D. This is why vitamin D is often referred to as the sunshine vitamin. 

Vitamin D is also present in foods such as fish, liver oil, dairy products, and fortified grain products.

 

Fish and fish oils

Salmon, tuna, and mackerel are popular fatty fish that contain large amounts of vitamin D.

Herring, a small fish, is a good source of vitamin D as well. It may be canned, smoked, pickled, or eaten raw.

Canned sardines and canned tuna are also a common source of vitamin D. They are usually cheaper than fresh fish. These are popular choices for people who are always on the go.

If you dislike eating fish, cod liver oil is a good alternative. Cod liver oil comes in the form of a supplement.

 

Egg yolks

Eggs are convenient and easy sources of vitamin D. They are popular in many dishes and dessert recipes.

It should be noted that you must consume the whole egg - not just the whites. The yolk is where the vitamin D comes from.

 

Mushrooms

Tasty mushrooms are excellent sources of vitamin D.

Similar to the human body, mushrooms produce vitamin D when exposed to sunlight. 

If we want to get higher benefits of vitamin D from mushrooms, we can slice them and dry them under the sun.

 

There are not many sources of Vitamin D for vegetarians or vegans or for people who do not like fish. Fortunately, many food products are fortified with vitamin D.

 

Cow’s milk, cheese, and yogurt

Cow’s milk, cheese, and yogurt taste delicious. These are natural sources of calcium, phosphorus, and riboflavin. 

They are also fortified with vitamin D. These combinations of nutrients give us a lot of health benefits such as healthy bones and teeth.

 

Soy milk

Most sources of vitamin D come from animal products.

Soy milk, which is a plant-based milk, is a good substitute. It is usually fortified with nutrients found in cow’s milk and vitamin D.

This is an excellent choice for vegans and vegetarians who are at a high risk of vitamin D deficiency.

 

Orange juice

Many people are lactose intolerant or have a milk allergy. For these people, vitamin D fortified orange juice is a great option.

On top of vitamin D, orange juice is packed with vitamin C that promotes a strong immune system.

 

Cereals and oatmeal

Fortified cereals and oatmeal can still be a great source of vitamin D, although they provide less vitamin D than the natural sources listed above. 

In addition to vitamin D, they contain dietary fiber which promotes a healthy gut.

They are convenient choices for a healthy and easy breakfast to jump-start a busy day.



There are many factors that prevent us from getting sufficient amounts of vitamin D. 
The following are the most critical results of a Vitamin D deficiency.

Body organs are not functioning well.

As we get older, our organs diminish their capacity. 

Our kidneys play a major role in making vitamin D useful to our bodies. The kidneys of older adults have a lower ability to convert vitamin D into its active form.


Having darker skin

Some studies revealed that older people with darker skin are more at risk of vitamin D insufficiency.

High levels of melanin, which causes skin pigmentation, decreases the ability of the skin to produce vitamin D.


Limited exposure to sunlight

Many of us work indoors from sun up to sun down. Others work during the night and sleep during the day.

Some of us wear clothes that cover most parts of the body.

Living in highly urbanized cities also limits our sun exposure because skyscrapers in big cities block sunlight.


The bottom line

We cannot meet the daily suggested intake of vitamin D or vitamin D3 if we are relying on getting it solely from food. In addition, there are other factors that limit us from getting it from sun exposure as well.


During these tough times of the COVID-19 Pandemic, we may be at risk of vitamin D deficiency while ordered to stay at home.


Taking a vitamin D supplement such as YEOUTH Vitamin D3 Liquid is an excellent alternative to ensure that we are getting a sufficient amount of vitamin D to boost our immune system.

YEOUTH Vitamin D3 Liquid 60ML ($34.94)

 

Yeouth Vitamin D3 Liquid enhances the absorption of nutrients and minerals to promote healthy bones and muscles and supercharge the immune system.

You get value for your money as one bottle of Yeouth Vitamin D3 Liquid can provide you with a three month supply of premium Vitamin D in its active form when used and stored as directed.



HAVE YOU EVER TRIED TAKING VITAMIN D SUPPLEMENTS? HOW DID YOU FEEL ABOUT IT? LET’S TALK IN THE COMMENTS BELOW.

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