Vitamins are essential to be in good shape. In addition to the necessary vitamin C in winter, another vitamin is just as crucial for your body and your health: it is vitamin D. Find out the symptoms of a vitamin D deficiency and the possible causes of it. Lack of vitamin D and how to ensure sufficient daily intake!
Symptoms of vitamin d deficiency
Essential for the optimal functioning of your body, vitamin D plays many roles within your body. It allows, for example, to raise the level of calcium and phosphorus in your blood to ensure many vital functions. It is also involved in the synthesis of hormones and the immune system.
Many people may have vitamin D deficiency or deficiency. These deficits very often appear during the winter period because the synthesis of this vitamin takes place thanks to exposure to the sun. If this is your case, you may experience the following symptoms of vitamin D deficiency :
- Weakness and pain in muscles and bones;
- Muscle cramps (apart from any intense physical activity);
- Weight gain linked to a disturbance in the regulation of insulin;
- Dizziness and feeling tired;
- Tingling;
- Dry skin ;
- More gloomy mood, anxiety, etc.
We speak of vitamin D deficiency when the vitamin D level is below the threshold of 20 nanograms per liter of blood and weakness when this level is below 12.
The best way to check your vitamin D level is to carry out an analysis prescribed by your doctor (blood test accompanied or not by X-ray). Do not hesitate to consult if you experience one or more of the symptoms described above.
Vitamin D taken in excess can cause hypercalcemia with possible complications in the heart and kidneys. Other disturbances such as headache, nausea, or vomiting may also occur.
The causes of a lack of vitamin D
Once vitamin D deficiency has been identified, several causes can be put forward to justify this lack. This may include in particular:
A lack of sun exposure
Vitamin D deficiency is often said to be more common during the fall and winter months. This is because the sun’s rays synthesize vitamin D within your body. A lack of vitamin D may therefore concern you if you live in a region with little sunshine during this critical period or if you are an older person living in a care center where few outdoor outings are possible.
Too little consumption of foods rich in vitamin D
Nutrition is the next most common cause of vitamin D deficiency. It is your diet. Indeed, if vitamin D is synthesized thanks to the sun’s rays, it can also be brought by food and foods containing a sufficient concentration.
A disorder in the absorption of vitamin D
Lack of vitamin D can also be linked to a problem with your metabolism. Vitamin D, like vitamins A, E, and K, is said to be fat-soluble, i.e., it dissolves in fat. A disorder in the intestinal absorption of vitamin D can therefore be a cause to look for if you have a deficiency.
Your body may also have difficulty converting the vitamin D you take in and converting it into an active form. This problem can appear, for example, in the case of liver or kidney diseases or if you are currently undergoing medical treatment.
Who are the people most at risk of vitamin d deficiency?
Specific categories of people are naturally more exposed to the risks of vitamin D deficiency and lack of. The elderly are, for example, more concerned because of the body’s reduced capacity to synthesize or absorb it. This can lead to the development of osteoporosis if vitamin D levels are too low over a long period.
Conversely, babies are also affected by the lack of vitamin D. If their level is too low, they can be affected by rickets, a disease that results in stunted growth. Pregnant women, too because of the hormonal disturbances they undergo, women in the period of premenopause and menopause are also more at risk of suffering from vitamin D deficiency.
Finally, due to eliminating many foods containing vitamin D, people who follow a vegetarian and vegan diet are also at greater risk. Moreover, you can find our advice to avoid deficiencies when you are vegan.
What are the natural treatments for a lack of vitamin d?
To compensate for vitamin D deficiency, several solutions exist. The first and simplest is to expose yourself to the sun for 15 to 20 minutes around noon to replenish your vitamin D while leaving your arms uncovered. If this is not possible, other natural treatments can help you:
Foods rich in vitamin D
Acting on the level of food can help you restore sufficient intakes of vitamin D. So do not hesitate to pick from the list of foods rich in vitamin D below and increase their consumption during the periods when you need it. Most need:
- fatty fish such as salmon, mackerel, or sardines;
- Egg yolk and dairy products fortified with vitamin D;
- Butter and margarine;
- offal and meat;
- Dark chocolate ;
- Specific mushrooms such as morels or porcini mushrooms.
In any case, it is recommended that you have a balanced and varied diet to benefit from all the nutrients necessary to have a serene autumn and winter!
Food supplements, a solution against vitamin D deficiencies
To help you maintain or regain a sufficient vitamin D intake, we have designed our Vitamin D gummies that you can take as a supplement. Formulated without sugar, they are highly dosed in vegetable vitamin D3 and are very easy to carry, thanks to their mango taste! You can renew your cure as often as you wish, particularly between October and April. Find them now on our e-shop!
