Vitamin D deficiency
This is how you recognize and treat him
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Almost 90 percent of people do not get enough vitamin D. Below you will find out what causes and what effects a vitamin D deficiency has on your body.
Vitamin D deficiency: what is my need?
- Vitamin D is the only vitamin that the body can produce on its own, and the only nutrient in which humans do not depend solely on food, but above all on sunlight.
- Vitamin D3 can be produced in the body through direct sunlight. The skin can produce up to 20,000 IU (international units) within half an hour. But: The skin only starts its own synthesis when the intensity is sufficient UV-B rayswhen the sun’s rays hit the earth at an angle of at least 35 degrees. And unfortunately that is only the case from April to September.
- Everything that slips between the bright sky and your skin, such as Sunscreen, shadows, windows, clothes and clouds, can reduce the formation of vitamin D. From October to the end of March, the vitamin D level drops significantly: The sun is too low so that the atmosphere filters out almost all of the UV-B light.
- The problem with that: The German Nutrition Society (DGE) recommends around 20 micrograms of vitamin D for seniors, around 800 IU a day. However, only about 20 percent of the daily requirement can be covered by food. An addition with high quality vitamin D capsules can therefore be useful (see below).
How does a vitamin D deficiency arise?
- It’s easy to see that the main cause of vitamin D deficiency is that most Germans not enough sun refuel.
- In these latitudes, however, it is only possible for the skin from April to SeptemberTo produce vitamin D – and only at certain times when the sun is particularly high. But few people allow themselves 15 to 30 minutes of sunshine a day without sun protection.
- The sun is (and rightly so) perceived as a threat to the skin, but from sun protection factor 8, there is no longer any vitamin D production. The compromise: Treat yourself to a quarter of an hour a day without sunscreen, because your body relies on the sun to stay healthy in the long term.
Causes of a vitamin D deficiency
- Not a balanced diet
- Too little sun exposure
- The body cannot absorb or use vitamin D properly (e.g. in the case of celiac disease)
- Higher need (e.g. during pregnancy)
- Taking certain medications
Symptoms and sequelae
The first signs of a vitamin D deficiency are usually Sleep disorders, nervousness and depressive moods. But your fingernails also provide information about your state of health: do they break off quickly or there are many white spots inside the fingernail, this may indicate a deficiency.
To the mild symptoms also include persistent headaches, a weak immune system, dizziness, muscle weakness and circulatory problems.
Vitamin D controls calcium absorption, which is why a long-term deficit of vitamin D in the body negatively affects bone health. The sinking one Calcium levels is balanced by calcium from the bones, which is permanently demineralized. In adults, this can lead to osteoporosis, rickets, and osteomalzie.
Tip: With natural calcium capsules you can strengthen your bones and teeth.
Numerous studies have shown that Vitamin D has a direct impact on cells and the nervous system has. A deficiency seems to contribute to the development of numerous diseases. Long-term effects can include asthma, diabetes mellitus, dementia, multiple sclerosis, cancer and rheumatism.
Stopping Vitamin D Deficiency: Healthy Foods and Supplements
There are therefore good reasons why you should pay attention to your vitamin D supply. Just on good (and of course short) sunbathing pay attention and, if that is not enough, use high quality Vitamin D capsules or drops To fall back on.
When taking it, it is important to ensure that you have sufficient vitamin K2, as this helps to utilize calcium. If you suspect a vitamin D deficiency, you should also consult a doctor for one Blood test close. Because based on this blood count, your body’s supply of vitamin D can be determined – and an overdose can be avoided.
Of course, you should also rely on foods that provide the sun hormone. These include:
- butter – 1.9 micrograms = 76 IU
- salmon – 24.4 micrograms = 976 IU
- avocado – 5 micrograms = 200 IU
- herring – 25 micrograms = 1,000 IU
- Chicken egg – 3 micrograms = 120 IU
- Mushrooms – 2 micrograms = 80 IU
- tuna – 6 micrograms = 240 IU
Winter depression? Light therapy doesn’t fix a vitamin D deficiency, but you can use it to increase your serotonin and get in a better mood.
If you would like to exchange ideas with others about vitamin D, a potential deficiency and tips about nutritional supplements, take a look at ours BRIGITTE community past.