A vitamin D deficiency is relatively common. And a vitamin D deficiency can lead to unpleasant symptoms. But what exactly are the symptoms of a vitamin D deficiency? What causes a vitamin D deficiency and how do you recognize it in time? All questions that we will answer in this article.
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What is Vitamin D and why is it important? The causes of a vitamin D deficiency The most common symptoms of a vitamin D deficiency The importance of addressing a vitamin D deficiency What to do in case of a vitamin D deficiency or to prevent it? Vitamin D in the winter months Which vitamin D should I choose?
What is Vitamin D and why is it important?
Vitamin D, also known as the “sunshine vitamin,” is produced in the body when the skin is exposed to sunlight. It plays a crucial role in the absorption of calcium and phosphorus, which are essential for healthy bones and teeth. In addition, vitamin D is involved in the immune system, muscle function, and promoting healthy cell division.
The causes of a vitamin D deficiency
Vitamin D deficiency can have several causes. One of the most common causes is a lack of exposure to sunlight. This can happen due to limited time outdoors, the use of sunscreen, or living in areas with little sunlight.
Other risk factors include dark skin, older age, obesity, and certain medical conditions that affect vitamin D absorption.
Want to read more about the risk groups that produce less vitamin D? That and what dosage is appropriate, you can read in the article 'How much vitamin D per day? '.
The most common symptoms of a vitamin D deficiency
Muscle weakness : One of the early symptoms of vitamin D deficiency is muscle weakness. You may notice that you have difficulty performing daily activities, such as climbing stairs or lifting objects.
Fatigue and listlessness: A vitamin D deficiency can also lead to fatigue and a general feeling of listlessness. Suffering from chronic fatigue even after a good night's sleep.
Sore bones and joints: Vitamin D is essential for healthy bones and joints. A deficiency can lead to sore bones, joint stiffness and an increased risk of osteoporosis.
Reduced resistance: Vitamin D also plays a role in the immune system. A deficiency can weaken resistance, making you more susceptible to infections, colds and flu.
Hypersensitive and bleeding gums: A vitamin D deficiency can cause sensitive and bleeding gums and also increases the risk of cavities.
Depression and mood disorders: Several studies have shown a link between vitamin D deficiency and depression. Low levels of vitamin D can affect mood and well-being.
Hair Loss: While more research is needed, some studies suggest that vitamin D deficiency may contribute to hair loss.
The Importance of Addressing Vitamin D Deficiency
It is important to take vitamin D deficiency seriously and take action. Because a long-term deficiency can cause serious health problems. Fortunately, vitamin D deficiency can usually be treated through increased sunlight exposure, supplements, and dietary changes.
What to do in case of a vitamin D deficiency or to prevent it?
Preventing vitamin D deficiency starts with adequate exposure to sunlight. Try to spend at least 15 to 30 minutes outside every day, preferably in the morning or afternoon.
Extra vitamin D in the form of a supplement is recommended in any case if you:
- have a tanned skin
- when you are not outside every day between 11am and 3pm - people with an office job, night workers or students.
- When you are pregnant
- women with light skin over 50 years old
- men with light skin aged 70 and over
- children up to and including 3 years old
A deficiency cannot be compensated by food. More time outdoors in sunlight and supplementation are the solution.
Vitamin D in the winter months
During the winter, the sun is less intense and people generally spend less time outdoors. In areas further from the equator, the sun’s position becomes lower during the winter months, meaning that the sun’s rays have a greater distance to travel through the atmosphere. This reduces the amount of UVB radiation that reaches the skin, which is needed to produce vitamin D. For these reasons, it can be helpful to take vitamin D supplements during the winter months to ensure that the body receives sufficient vitamin D.
