Signs that you are lacking vitamin D

Vitamin D is also called calciferol and is one of the most important vitamins for the formation of bones and teeth during the growth stage. The main action of vitamin D is to increase the intestinal absorption of calcium and phosphorus . 

It is an essential vitamin for proper bone development, immune function and inflammation relief. Its deficiency is one of the most common in many countries and its absence is related to diseases such as osteoporosis, diabetes or obesity.

Spain is one of the countries with the most hours of sunshine in Europe, but a high percentage of the population is deficient in vitamin D , a basic nutrient for health that we obtain almost entirely from sunlight.

Medical studies reveal how its deficiency has become a silent epidemic throughout the world and the lack of this vitamin is notable in sunny countries, such as Spain, where more than 40% of Spaniards under 65 years of age and more than 80% of the senior population do not reach adequate levels and, in many cases, exceeds those recorded in the Nordic countries. These data are alarming because the lack of vitamin D is closely related to a greater predisposition to suffer bone fractures and osteoporosis . In childhood, the absence of vitamin D prevents the solidification of bones through the correct deposit of calcium, leading to the disease known as rickets . In adulthood, the lack of proper bone mineralization due to a lack of vitamin D is known as osteomalacia , which is associated with greater fragility of the bones.

What is Vitamin D and what is it used for?

Vitamin D is synthesized in our body through a process that involves exposing our skin to sunlight . When the sun's rays reach our skin, they trigger a reaction in which 7-dihydrocholesterol, a substance present in the skin, is converted into precursors of vitamin D3 (cholecalciferol). This inactive form of vitamin D3 then undergoes a series of transformations in the liver and kidneys, where it is converted into its active form , known as calcitriol . It is calcitriol that plays a crucial role in regulating calcium and phosphorus metabolism , closely linked to the development and maintenance of bones . Vitamin D promotes and guarantees the absorption of calcium from the digestive tract and its correct deposit in the bone.

It also regulates other cellular functions of the body. It has anti-inflammatory, antioxidant and neuroprotective properties that contribute to the proper functioning of the immune system, muscle function and brain cell activity.

Its deficiency has been linked to autoimmune diseases, cancer, metabolic diseases and cardiovascular diseases, however, the most important are those related to the musculoskeletal system .

How do you know if you are deficient in vitamin D?

Experts summarize the symptoms that can generally indicate that we suffer from a deficiency of this essential vitamin for the proper functioning of our body:

• Physical and mental fatigue
• Fatigue and loss of vitality
• Pessimism
• A more depressed mood
• Slight excitability
• Muscle weakness
• Nervousness
• Insomnia
• Craving for sweets
• Muscle and joint pain
• Appearance of oral problems such as cavities and gingivitis

How much vitamin D do I need?

The amount of vitamin D you need each day depends on your age. The recommended amounts, in international units (IU), are:

• Babies up to 12 months: 400 IU
• Children between one and 13 years: 600 IU
• Adolescents between 14 and 18 years: 600 IU
• Adults 19 to 70 years: 600 IU
• Adults over 71 years old: 800 IU
• Pregnant and breastfeeding women: 600 IU

 What causes vitamin D deficiency?

There may be a vitamin D deficiency for different reasons: 

• There is not enough vitamin D in the diet
• Not enough vitamin D is absorbed from food
• Not getting enough exposure to sunlight
• The liver or kidneys cannot convert vitamin D into its active form in the body.
• Taking medications that interfere with the body's ability to convert or absorb vitamin D

Foods with vitamin D

Although sun exposure remains the main source of vitamin D for most people, it is important to note that it can also be obtained through food sources . Find out which ones are the most important for a healthy diet.

We can find vitamin D in food in two different chemical forms. On the one hand, in its D2 form (ergocalciferol) which comes from plants and, on the other hand, in its D3 form (cholecalciferol), which comes from animals . The second is the same one that is formed in our skin from the sun and is the one that is most available in foods rich in vitamin D:

Cod liver oil: A simple tablespoon of this oil can cover our daily vitamin D needs. It also provides vitamin A and Omega 3 fatty acids, making it a very nutritious food.

Bluefish: Salmon, tuna, trout, herring, bonito, sardines and mackerel are oily, oily fish that have a high vitamin D content. They also provide protein and Omega 3.

Seafood: The seafood family is a food rich in vitamin D. Although oysters provide the most, shrimp, prawns and clams also provide it.

Eggs: They have a high protein content with great energy value, but they are also rich in vitamin D, especially in their yolk.

Dairy products: whole milk and yogurt, butter and fatty cheeses such as Gouda or Parmesan. If you eat skimmed dairy products, it is recommended that they be enriched with vitamin D, since it is a fat-soluble nutrient and is therefore found in fat.

Mushrooms: Mushrooms, for example, along with other mushrooms and fungi, are foods very rich in vitamin D.

Liver: Any liver of animal origin is rich in vitamin D. For example, rabbit or beef, which, like chicken, are two meats very rich in this vitamin.

Avocado: Among plant-based foods, avocado is the richest in vitamin D. It also has healthy fats, other vitamins such as C and E, and minerals such as potassium, calcium and magnesium.

Angulas: It is one of the fish richest in vitamin D: per 100 grams it provides 110 micrograms of this nutrient.

Vitamin D in supplements

For people who do not get enough vitamin D through sun exposure and diet, vitamin D supplementation is an effective option to maintain adequate levels of vitamin D in the body. Healthy adults need about 6 µg of vitamin D per day. However, individual needs may vary depending on age, weight, sun exposure, and other health factors.

Vitamin D supplements can be found in several forms, including tablets, capsules, gummies, and drops. It is important to choose a good quality supplement and follow the recommended dosage instructions . It is best to take them with a meal that contains some healthy fat for better absorption.

References

F. Carral San Laureano, G. Olveira Fuster, M. Aguilar Diosdado (2000). Homeostasis of calcium, phosphorus and magnesium. Elsevier Integral Medicine, 36(7), 261-266.

Valero Zanuy, M. Á., & Hawkins Carranza, F. (2007). Metabolism, endogenous and exogenous sources of vitamin D. Spanish Journal of Metabolic Bone Diseases, 16(4), 63–70. doi:10.1016/s1132-8460(07)73506-7 

Foods rich in vitamin D. Nutrition and health. Clínica Universidad Navarra. (nd).

National Institute of Health. Office of Dietary Supplements - vitamin D. (n.d.).

Zanuy, MV, & Carranza, FH (2007). Metabolism, endogenous and exogenous sources of vitamin D. Spanish Journal of Metabolic Bone Diseases, 16(4), 63–70.

Vitamin D: MedlinePlus Medical Encyclopedia. (n.d.).