We’re all sick of the seemingly endless winter and there is growing evidence the grey days are making us physically ill.
I always heard that vitamins are crucial to our health — after all, I’ve studied biology and health — but I assumed it was just talk, something for hypochondriacs and little old ladies who worry about everything under the sun… I was wrong!
Recently, I took a blood test to check my vitamin D levels. When the results came I was deficient (13 ng/ml was my value and sufficient levels are more than 30 ng/ml). That explains why I had bone and muscle pain. Now, I’ve been taking vitamin D3 2,000 IU daily and Calcium. My legs & hand pain is getting so much better and also I did not feel tired after sleeping rather I felt fresh.
Many people believe that maintaining healthy eating habits is enough, but only a few foods naturally contain significant levels of vitamin D. Studies show that in order to get adequate levels of vitamin D through diet alone, two servings of fatty fish like salmon or mackerel would have to be consumed every day. It is thus necessary to increase vitamin D levels in the body through sufficient sun exposure and supplementation in order to use the sunshine vitamin’s full potential for maintaining proper body functioning.
Foods, such as certain types of fish and fortified milk, containing vitamin D, the primary source of vitamin D is sunlight. Vitamin D is necessary for our bodies to absorb calcium and deposit it into the bone. With severe vitamin D deficiency, the bones do not mineralize properly, resulting in rickets in children and osteomalacia in adults. Vitamin D deficiency increases the risk of cancer and autoimmune disease. The nutrient also plays an integral role in modulating the immune system and reduces the risk of many common diseases, including cancer, cardiovascular disease, depression and diabetes.
You may not get enough vitamin D if:
· You don’t get enough sunlight. Your body is usually able to get all the vitamin D it needs if you regularly expose enough bare skin to the sun.
· You don’t take supplements. It’s very difficult to get enough vitamin D from the foods you eat alone.
· Your body needs more vitamin D than usual, for example, if you’re obese or pregnant.
People who are more likely to be lacking in vitamin D:
· People with darker skin. The darker your skin the more sun you need to get the same amount of vitamin D as a fair-skinned person.
· People who spend a lot of time indoors during the day.
· People who cover their skin all of the time.
· People that live in cold areas
· Older people have thinner skin than younger people and this may mean that they can’t produce as much vitamin D.
· Infants that are breastfed and aren’t given a vitamin D supplement.
· Pregnant women.
· People who are very overweight (obese).
The symptoms of vitamin D deficiency are sometimes vague and can include tiredness and general aches and pains. Some people may not have any symptoms at all. If you have a severe vitamin D deficiency, you may have pain in your bones and weakness, which may mean you have difficulty getting around. You may also have frequent infections. However, not everyone gets these symptoms.
If you think you may have vitamin D deficiency, you should have a blood test to check your vitamin D levels. Standard Range 30 – 75 my value
Stay warm and Safe!