What is dangerous about vitamin D deficiency, what signs may indicate its deficiency, and how to correctly use vitamin D preparations to avoid mistakes and get maximum benefit, explains Apotheka pharmacist assistant Agnesė Jursa, writes postimees.ee.
Vitamin D belongs to the group of fat-soluble vitamins. Two different types of vitamin D can be distinguished – plant-derived vitamin D2 or ergocalciferol, which is absorbed only with food, and animal-derived vitamin D3 or cholecalciferol, which is synthesized in the body and can also be absorbed with food.
Why is vitamin D so important?
Vitamin D performs several very important functions in the body. It regulates calcium and phosphate levels in the body, thus ensuring bone, teeth, and muscle health. Vitamin D also improves calcium absorption in the small intestine, promotes bone formation and regeneration.
Sufficient vitamin D strengthens the immune system. It has been studied that vitamin D is essential for the functioning of all immune system cells.
Of course, this is not the only factor supporting immune system activity, but it can be safely said that vitamin D is one of the main helpers.
It is important to mention that vitamin D reduces the risk of diseases such as osteoporosis and cancer. It is especially important that this vitamin can influence the reduction of depression symptoms and the maintenance of emotional balance.
What symptoms may indicate vitamin D deficiency?
Healthline describes the most important symptoms that signal vitamin D deficiency in a person. One of them is brittle hair and nails.
Oral ulcers or cracks at the corners of the lips are also named as an important symptom. Bleeding gums also seriously signal that the body’s vitamin D stores have been depleted.
Vitamin D deficiency can sometimes also be indicated by dandruff, scale-like formations on the skin, and a particularly important sign is hair loss. True, many people who complain of vitamin D deficiency also experience restless legs syndrome.
How to know exactly if your body is deficient in vitamin D? Its level in the body can be determined by performing blood tests in a laboratory. It is recommended to do this once a year and, if necessary, to take additional vitamin D,
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How to correctly use vitamin D
The recommended daily dose of vitamin D depends not only on a person’s age but also on the determined level of vitamin D in the body. Doctors prescribe supplement use considering whether it will be for prophylactic or therapeutic use.
Other factors such as general body health, body weight, and daily habits should also be taken into account.
Common mistakes when taking vitamin D
1. Vitamin D is often taken incorrectly – in the morning on an empty stomach, washed down with a glass of coffee. Since it is a fat-soluble vitamin, vitamin D’s “companion” should be, for example, a breakfast sandwich or yogurt.
2. Many people take vitamin D drops incorrectly, simply by dropping them into their mouth. That doesn’t work! A product that helps absorb the vitamin must “travel” with it – you can drop it on non-hot food, even on a spoon of cottage cheese for breakfast, because then vitamin D will be absorbed much better.
3. Many people take vitamin D irregularly – they take it one day, forget it the next. This is not an effective method. For the vitamin to work, it must accumulate in the body. It is better to choose one specific time of day and stick to it.
4. Mistakes are often made in dosing – either too little is taken, not providing the desired effect, or too much is taken in large doses, hoping for a faster result. In both cases, the body suffers: overdose can lead to calcium metabolism disorders.
5. Vitamin D is taken together with medications without checking for possible interactions. For example, certain blood pressure or cholesterol medications can affect vitamin D absorption, so it is important to consult a doctor or pharmacist.
6. Many people take vitamin D prophylactically all year round without ever checking its level in the blood. Ideally, you should get tested at least once a year and adjust the dose. Regular monitoring of vitamin D levels helps prevent both deficiency and overdose.
7. There are people who believe that vitamin D is definitely not needed in summer, as we get it from sunbathing anyway. In reality, we spend a lot of time indoors every day. Therefore, a doctor may recommend taking vitamin D even during the warm season.
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