Vitamin D deficiency: what you need to know about a cheerful disposition
Vitamin D deficiency can have a significant impact on health. In this article, we look at causes, symptoms and the best way to prevent vitamin D deficiency.
Causes of vitamin D deficiency
Vitamin D deficiency can have several causes. The main source of vitamin D is sunlight on the skin. Vitamin D is produced in the skin when exposed to the UVB rays of sunlight. However, a deficiency may occur when sun exposure is insufficient, especially in regions with little sunlight or during the winter months when the sun exposure is lower.
In addition, certain life circumstances, such as excessive use of sunscreen or the wearing of clothing that covers the skin, may interfere with the synthesis of vitamin D in the skin.
Vitamin D deficiency can also be caused by nutritional factors. Vitamin D is found in some foods, such as oily fish, eggs and fortified products. People who follow a vegan or vegetarian diet, or who generally do not consume adequate amounts of these foods, may be at increased risk of vitamin D deficiency.
Symptoms of vitamin D deficiency
Vitamin D deficiency can manifest itself in a variety of symptoms, which are often non-specific and can be confused with other health problems. Here are some of the most common symptoms that may indicate a vitamin D deficiency:
Persons with vitamin D deficiency often complain of persistent tiredness and exhaustion, even after adequate sleep.
A deficiency of vitamin D can lead to muscle weakness and pain. People may have difficulty climbing stairs or lifting objects.
Vitamin D plays an important role in calcium intake and bone health. A deficiency can lead to bone pain and tenderness, especially in the back, legs and joints.
A link has been found between vitamin D deficiency and mood disorders such as depression. People with deficiency may show increased irritability, sadness, or decreased interest in activities.
Vitamin D plays an important role in strengthening the immune system. A deficiency can lead to an increased susceptibility to respiratory tract infections such as colds and flu.
Vitamin D deficiency can impair the natural healing of wounds and injuries, as it plays a role in the regeneration of skin and tissue structures.
It is important to note that these symptoms may also be due to other health problems. However, if several of these symptoms occur and vitamin D deficiency is suspected, it is advisable to consult a doctor and have a blood test to check the level of vitamin D in the body.
Vitamin D deficiency: impact on bone health
Vitamin D plays a vital role in bone health, helping to absorb calcium in the intestines and store it in the bones. Vitamin D deficiency may lead to decreased calcium intake, which may lead to a decrease in bone mineral density and an increased risk of osteoporosis and fractures. Older people in particular are at risk, as they often have a lower ability to produce vitamin D in the skin and have reduced calcium absorption.
Vitamin D deficiency: impact on the immune system
Vitamin D is important for strengthening the immune system and plays a role in fighting infections and inflammations. Vitamin D deficiency can weaken the immune system and increase the risk of respiratory infections, autoimmune diseases and other inflammatory diseases. Studies have shown that an adequate supply of vitamin D can reduce the risk of flu and colds.
Groups at risk of vitamin D deficiency
There are certain population groups that are at increased risk of vitamin D deficiency. These include:
With age, the skin’s ability to produce vitamin D from sun exposure decreases. Older people often spend less time outdoors and may have a lower intake of vitamin D.
Melanin, the pigment responsible for the dark skin colour, can influence the production of vitamin D in the skin. People with dark skin are therefore at greater risk of deficiency.
Persons who spend little time outdoors, whether due to lifestyle, indoor work or limited mobility, are at increased risk of vitamin D deficiency.
Some conditions such as coeliac disease, Crohn’s disease and cystic fibrosis may impair the absorption or utilisation of vitamin D, leading to an increased risk of deficiency.
During pregnancy and lactation, nutritional requirements, including vitamin D, increase. If intake is insufficient, a deficiency may occur.
It is important for these at-risk groups to pay particular attention to their vitamin D supply and, if necessary, take measures to avoid deficiency.
Diagnosis of vitamin D deficiency
Vitamin D deficiency can be detected by a blood test by measuring the level of 25-hydroxyvitamin D. A value below the optimum range is considered a sign of a defect. It is important to draw blood under medical supervision to obtain accurate results and to rule out other possible causes of the symptoms.
Measures to treat vitamin D deficiency
Various measures can be taken if a vitamin D deficiency is diagnosed. The most important measure is to increase vitamin D production through appropriate exposure to the sun. This can be achieved by spending time outdoors on a regular basis, especially when the sun is shining.
People at high risk of skin cancer or those living in areas with low sun exposure may need to resort to other measures, such as taking vitamin D supplements. However, the exact dosage should be discussed with a doctor on a case-by-case basis.
Side effects of vitamin D supplements
Taking vitamin D supplements in the recommended dosage is generally safe and well tolerated. However, side effects may occur, especially with overdose. Possible side effects include nausea, vomiting, constipation and increased levels of calcium in the blood. It is therefore important to follow the dosage recommendations and seek medical advice if necessary.
Sunlight and recommended sun exposure
Sunlight is the most important source of the body’s own vitamin D production. It is advisable to be exposed to the sun regularly and without sunscreen for about 10 to 30 minutes per day. The exact duration depends on various factors such as skin colour, latitude and time of year. It is important to use appropriate sunscreen to minimise the risk of sunburn and skin damage.
Conclusion
Vitamin D deficiency can have far-reaching effects on health, especially on bones and the immune system. It is important to know the causes and symptoms of a deficiency and, if necessary, to take suitable measures to compensate for the deficiency. Sunlight and a balanced diet play a crucial role in vitamin D supply. If a deficiency is suspected, a medical diagnosis should be made to ensure the best possible treatment and long-term health.
