Vitamin D is essential for our body, but we must be careful with supplements since an excess could be harmful to health.
Vitamins are extremely important for the proper functioning of our body. When there is a lack of any of them, our body suffers. In this case, we are going to talk about vitamin D deficiency and how it affects us.
Vitamin D or calciferol is mostly synthesized through the skin. Its deficiency is usually asymptomatic, in fact, it is very common. However, it is important to have good levels of this vitamin, since it participates decisively in many physiological processes.
Why is vitamin D so important
This vitamin is essential in the absorption of calcium and phosphorus. Therefore, vitamin D deficiency can increase the risk of osteoporosis or fractures. It is also good for the proper functioning of the joints and the nervous system.
In recent years it has been possible to determine the role of this vitamin in multiple physiological processes, especially related to the immune system.
On the other hand, it is key in the prevention of chronic diseases associated with inflammation. According to research published in the Journal of the American Medical Association, vitamin D may be key to reducing the risk of multiple sclerosis.
As for deficiency symptoms, there are not always. However, it is important to be aware of the loss of appetite, nausea and vomiting, followed by weakness, nervousness and high blood pressure. Sometimes fatigue, muscle weakness and back pain may also appear.
How to get vitamin D
Treatment should always be indicated by a doctor. Either way, below we explain some factors that would be helpful:
The sun is essential to synthesize vitamin D. Therefore, it is advisable to expose yourself to it, always at times where its incidence is very high and with good sun protection. Playing sports or walking are a good way to get that much-needed dose of this vitamin.
Likewise, we can obtain it through food and in the form of supplements. But always being careful not to abuse the recommended daily dose, as well as the deficiency causes damage, the same produce an excess.
The foods in which we can find this vitamin are fish, milk and butter, egg yolk, tuna and sardines, liver, cereals and cheese.
This vitamin accumulates in the body as a reserve. Along with vitamin K, which is necessary for blood clotting, are the two vitamins that can be produced in our body, the others must be provided by food or supplements indicated by your doctor.
Vitamin K is available in leafy green vegetables, broccoli, cauliflower, cabbage, fish, liver, beef, cereals, and eggs.
What causes vitamin D deficiency
When the supply of vitamin D to the body is insufficient, problems of many kinds can appear, or the risk of suffering serious illnesses increases. Among them we can mention the following:
- Bone deformities in young children.
- Dental cavities.
- Rickets: produces weak bones in children.
- Osteoporosis: weakens the bones, the patient is more prone to fractures.
- Cancer of the breast, colon and prostate cancer.
- Inflammations of the intestine.
Lifestyles to avoid vitamin D deficiency
Given the consequences of a vitamin deficiency, it is essential to have a healthy and varied diet. Not only consuming one type of food, but the variety also allows our body to take advantage of the benefits of each one so that they act synergistically in the proper functioning of the body.
It is also good to take advantage of the good weather for outdoor activities. A little bit of daily exercise, even a short walk, can help you get the vitamin D your body needs.
And very important, always remember that it is essential to consult a specialist. Your body is not the same, nor does it need the same amounts or types of nutrients as someone else’s. We are all different and we need a specific diet.
You should also avoid taking vitamin D supplements without control. Poisoning from excessive intake can have serious consequences. Therefore, it is advisable to take only when the doctor prescribes it after undergoing an analysis.
Do not hesitate, invest today in your health and provide your body with the necessary dose of vitamin D so that it can perform all its functions correctly. Consult with your doctor if you need a specific treatment to supplement this vitamin.