Symptoms And Health Risks Of Vitamin D Deficiency

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Getting enough, but not too much, vitamin D is needed to lớn keep your body toàn thân functioning well. Vitamin D helps with svào bones & may help prsự kiện some cancers. Symptoms of Vi-Ta-Min D deficiency can include muscle weakness, pain, fatigue và depression. To get enough D, look to lớn certain foods, supplements, & carefully planned sunlight.

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Overview

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Symptoms of Vi-Ta-Min D deficiency

What is vitamin D deficiency?

Vitamin D deficiency means that you bởi not have enough vitamin D in your body toàn thân. Vitamin D is chất lượng because your skin actually produces it by using sunlight. Fair-skinned individuals & those who are younger convert sunshine inlớn vitamin D far better than those who are darker-skinned & over age 50.

Why is vitamin D so important?

Vitamin D is one of many vitamins our bodies need lớn stay healthy. This vitamin has many functions, including:

Working with parathyroid glands: The parathyroid glands work minute to minute khổng lồ balance the calcium in the blood by communicating with the kidneys, gut và skeleton. When there is sufficient calcium in the diet và sufficient active sầu Vitamin D, dietary calcium is absorbed và put khổng lồ good use throughout the body toàn thân. If calcium intake is insufficient, or vitamin D is low, the parathyroid glands will ‘borrow’ calcium from the skeleton in order khổng lồ keep the blood calcium in the normal range.

What are the health effects of Vi-Ta-Min D deficiency?

Getting enough Vi-Ta-Min D may also play a role in helping lớn keep you healthy by protecting against the following conditions and possibly helping to treat them. These conditions can include:

Infections và immune system disorders.Falls in older people.

What are the sources of vitamin D?

You can get vitamin D in a variety of ways. These can include:

Being exposed lớn the sun. About 15-20 minutes three days per week is usually sufficient.Through the foods you eat.Through nutritional supplements.

What does sunlight have sầu lớn vày with getting enough Vi-Ta-Min D?

There are health benefits of sunlight. Vitamin D is produced when your skin is exposed to sunshine, or rather, the ultraviolet B (UV-B) radiation that the sun emits. The amount of vitamin D that your skin makes depends on such factors as:

The season: This factor depends a bit on where you live. In areas such as Cleveland, OH, the UV-B light does not reach the earth for six months out of the year due to lớn the ozone layer & the zenith of the sun.The time of day: The sun's rays are most powerful between 10 a.m. and 3 p.m.The amount of cloud cover & air pollution.Where you live: Cities near the equator have higher ultraviolet (UV) light levels. It is the UV-B light in sunlight that causes your skin to make vitamin D.

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The melanin content of your skin: Melanin is a brown-black pigment in the eyes, hair và skin. Melanin causes skin to lớn tan. The darker your skin, the more sun exposure is needed in order khổng lồ get sufficient vitamin D from the sun.

What does your diet have sầu to vì chưng with getting enough Vi-Ta-Min D?

Vitamin D doesn’t occur naturally in many foods. That’s why certain foods have added vitamin D. In fact, newer food nutrition labels show the amount of Vi-Ta-Min D contained in a particular food chiến thắng.

It may be difficult, especially for vegans or people who are lactose-intolerant, to get enough Vi-Ta-Min D from their diets, which is why some people may choose khổng lồ take supplements. It is always important lớn eat a variety of healthy foods from all food groups. The vitamin content of various foods is shown in the following table.

Vitamin D content of various foods

FoodVitamin D content in International Units (IUs) per serving
Cod liver oil, 1 tablespoon1360
Swordfish, cooked, 3 ounces566
Salmon (sockeye) cooked, 3 ounces447
Tumãng cầu, canned in water, drained, 3 ounces154
Orange juice fortified with vitamin D, 1 cup137
Milk, vitamin-fortified, 1 cup115-124
Yogurt, fortified with 20% of the daily value of Vi-Ta-Min D, 6 ounces80
Sardines, canned in oil, drained, 2 sardines46
Liver, beef, cooked, 3 ounces42
Egg yolk, 1 large41
Cereal, fortified with 10% of the daily value of vitamin D, 1 cup40
Cheese, Swiss, 1 ounce6

Source: Vitamin D. Health Professionals. Dietary Supplement Fact Sheet. National Institutes of Health. Office of Dietary Supplements. August 7, 2019.

It is important to kiểm tra sản phẩm labels, as the amount of added Vi-Ta-Min D varies when it is artificially added to products such as orange juice, yogurt và margarine.

How much Vi-Ta-Min D vị you need?

In healthy people, the amount of vitamin D needed per day varies by age. The chart below shows the often-cited recommendations of the Institute of Medicine, now the Health and Medicine Division of the National Academies of Sciences, Engineering, và Medicine. It is important lớn know that these are general recommendations. If your doctor is checking your blood levels, he or she might recommover higher or lower doses based on your individual needs.

If you have osteoporosis, your doctor might suggest a blood thử nghiệm of your vitamin D levels. The amount of vitamin D supplement can be customized for each person, based on the results. For many older patients, a vitamin D supplement containing anywhere between 800 lớn 2000 IUs daily, which can be obtained without a prescription, can be both safe and beneficial. It is important to lớn speak with your doctor about your individual needs.

People by ageRecommended dietary allowance (IU/day)Upper level intake (IU/day)
Infants 0-6 months*4001,000
Infants 6-12 months*4001,500
Children 1-3 years old6002,500
Children 4-8 years old6003,000
People 9-70 years old6004,000
People over 70 years old8004,000
Females 14-50 years old, pregnant/lactating6004,000

*refers lớn adequate intake vs recommended dietary allowance of the other age groups.