Nearly 1 billion people in the world have a deficiency of vitamin D. There's a good chance that you or someone you know has this deficiency. While the sun is a main source of getting enough vitamin D, the problems is that a lot has changed, making it more and more difficult to get the proper amount. In order to avoid dealing with a vitamin D deficiency, you'll want to know more about this deficiency and how to prevent it.
What Are the Symptoms of Vitamin D Deficiency?
Crohn's disease, celiac, inflammatory bowel disease and other gastrointestinal conditions can indicate a deficiency in vitamin D. If you have troubles with absorbing fat-soluble vitamins, you won't be able to probably get enough this vitamin.
Excessive sweating of the head
One of the first and most common indications of a deficiency in vitamin D is head sweating. If you notice that your forehead sweats when you are not partaking in physical activity and your body temperature remains at its normal
While exercising regularly can help maintain strong and flexible muscle, when you aren't getting enough vitamin D, you not only will feel fatigued, but also you won't have the energy or power to perform your daily activities.
After the age of
A lack of vitamin D can cause long-lasting
It is unclear why vitamin D deficiency can cause depression symptoms in a number of people, but if you find yourself feeling more and more sad, there's a good chance the problem is with you vitamin D intake.
People who are overweight or obese will have a more difficult time absorbing the proper amount of vitamin D their body needs. Since vitamin D is a fat soluble vitamin, the more fat you have, the more vitamin D your body will need to be provided with.
Increase in infections
Vitamin D helps boost the immune system's ability to fight off bacteria and infections. If you are not getting enough vitamin D, then you will most likely suffer from more colds and the flu.
High blood pressure
What Causes Vitamin D Deficiency?
Those who eat a strict vegan diet increase their chances of a vitamin D deficiency. Most of the vitamin D you consume is through foods and is often found in animal-based foods like beef liver, eggs, and fish.
Lack of sunlight
Vitamin D is produced in the skin through the absorption of the sunlight. Staying indoors for too long or constantly being covered when outdoors limits the amount of sun your skin is exposed to.
Having darker skin
Those with darker skin have a more difficult time producing vitamin D from the sun. The melanin pigment, which is more prominent in people with darker skin, is the main cause for this inability to produce vitamin D.
Deficiency of vitamin D is common among those who have problems with their kidneys. This becomes more of a concern the older you get, because when you age, your kidneys are less able to convert vitamin D for the body to absorb.
Those with a body mass index over 30 will often have less vitamin D in their body's. Not only will they have less but the excess fat cells prevent to proper release and absorption of the vitamin D in the body.
How to Treat Vitamin D Deficiency?
Depending on how low your vitamin D levels are, doctors will often prescribe varying levels of vitamin D supplements.
Additionally, eating the right foods will also help boost your vitamin D levels. Some foods that contain high levels of vitamin D include:
Fish liver oil
There are also foods that have vitamin D added in them like:
One of the best treatments to improve your vitamin D intake is to spend more time outdoors in the sunshine. Just 15 minutes of sun exposure a day, without wearing sunscreen, can significantly increase your vitamin D intake.
How to Prevent Vitamin D Deficiency
Like treatment, diet and sun exposure are key for preventing deficiency of vitamin D. You want to rely on more than one source to maintain your vitamin D. You want to maintain the levels of vitamin D in your body by taking these precautions:
Spend at least 15 minutes in the sunshine on a clear day without sunscreen.
- Look for a multivitamin the has vitamin D in it.
Consume more foods that are rich in vitamin D and eat foods that are add in vitamin D.