So this one time I wrote a super cool blog post about
vitamin D. It was a pretty thorough explanation of this important
micronutrient, but looking back, I think it might be more beneficial to talk
about those with a vitamin D deficiency. Because I can tell you that it’s
simply not a good problem to face. Wait…are any problems
considered good ones? I guess getting an overload of fancy job offers wouldn’t
be the wor…shoot, I’m getting off topic, huh?
Let’s get down to business—vitamin D business.
What is it?
Vitamin D is a micronutrient that our bodies
depend on for a variety of functions. Besides being important to keeping bones
strong and healthy, vitamin D supports your healthy muscles, heart, lungs, and
brain function. Oh, and it helps your immune system, too. Pretty cool, right?*
The problem with this stuff is that we don’t produce it
naturally. Yep, it’s kind of a bummer, I know. But vitamin D comes from only
three sources: through exposure to the sun, certain foods, and supplements.
What’s the Best Way to Get it?
Turns out, relying solely on your diet is not
a good idea when it comes to maintaining proper vitamin D levels. There just
aren’t enough foods with high enough levels to get what your body needs. And
that leaves us with the sun and supplementation as our go-to resources for
avoiding vitamin D deficiency.
Now before you go off to bask in the beautiful
sunshine, let’s talk about how it can impact your health.
Every time we expose our bare skin to direct
sunlight, we use ultraviolet B (UVB) rays to produce vitamin D3
(cholecalciferol). Sunlight can be a tricky thing, though, because too much can
be a bad thing. You need to monitor how much sun exposure is needed for healthy
vitamin D levels. Otherwise, you might face some scary skin issues later in
life. Oh, and the amount of vitamin D you actually absorb from sunlight differs
depending on the time of day and year, where you live, and the color of your
skin. So those winter rays don’t necessarily produce the same amount of vitamin
D that summer rays do.
See what I mean about tricky?
How Do you Know You’re Running Low? (signs of vitamin D
deficiency)
Okay, the truth is that the only surefire way
to know if you’re dealing with vitamin D deficiency is to have your blood
tested by a physician. But that doesn’t mean you can’t keep an eye out for
symptoms associated with vitamin D deficiency. Below are the symptoms and signs
I was able to dig up.
Feeling Down and Out
Turns out, when you run low on vitamin D, it takes a pretty serious toll on your mood. This is because our brains produce serotonin—a hormone that affects our moods—at a higher rate when we’re exposed to sunshine or bright light. And as I mentioned, more exposure to sunlight means more vitamin D.
Skin Color
Those with darker skin are at a higher risk
for vitamin D deficiency, because skin pigment has a direct correlation with
how much vitamin D is absorbed. Some research suggests that those with darker
skin may need up to 10 times more sun exposure than those with lighter skin to
produce a comparable amount of vitamin D.
Age
Besides the fact that older people usually
spend more time indoors (okay, maybe that’s just my grandparents?), aging
correlates to vitamin D deficiency in a couple of ways. First, the skin loses
its ability to absorb as much vitamin D as we get older. And second, our
kidneys slowly become less effective at converting vitamin D into the form used
by our bodies.
Sweat
Excessive sweating (specifically, on your
forehead) is a very common symptom of those facing vitamin D deficiency. So if
you’re constantly wiping the sweat off your brow (outside of the gym), you
might want to look into that blood test I mentioned earlier.
Achy Bones
Many people who are unknowingly deficient in
vitamin D will complain of bones and joints that are achy or painful. This is
because vitamin D is very important for maintaining strong bones. Calcium and
phosphorus are essential for developing a healthy structure and strength of
your bones, and you need vitamin D to absorb these minerals. There’s no “bones”
about it. (Sorry, I couldn’t resist a bad pun.)*
Excessive Weight
The thing about vitamin D is that it’s fat-soluble—meaning that
the fat in our bodies is how we collect and store it. So if you’re overweight,
the excessive amount of fat in your body needs a comparable amount of vitamin D
to absorb. So you’ll need a lot more vitamin D than someone with a low
percentage of body fat.
Gut Problems
Like I just mentioned, vitamin D is
fat-soluble vitamin. So certain gut conditions that cause a lower absorption of
fat can also lower your absorption of vitamin D. Sorry, I need to get my mind
out of the “gutter.” (You can’t stop me.)
What Happens When You Don’t Get Enough?
Okay, so now you know all about vitamin D and
why it’s important. But do you know what it means if you happen to be someone
struggling with vitamin D deficiency? It’s not good, people.
As doctors continue to discover the benefits
of healthy vitamin D levels, more and more research indicates that a lack of
vitamin D may lead to other health issues other than the ones I mention above.
Some people even believe that because vitamin D deficiency often goes
undiagnosed, doctors attribute a person’s vitamin D deficiency symptoms to
other health conditions that they don’t actually have.
So, if you’re not picking up what I’m putting
down, vitamin D deficiency is not something you want to deal with…like ever.
Visit the vitamin D council’s website to see what their research has uncovered.
I used a good chunk of their research to write this post.
So How Much Do You Need?
Okay, are you ready for me to stop talking at
you and tell you just how much vitamin D you need? Well, let me explain…
As far as how much you need, that depends on
who you’re asking. Every person has different needs, but many researchers
believe that further research will eventually prove that the U.S. government
recommendations aren’t high enough. Your safest bet is to talk to your doctor
and have your vitamin D levels tested every three months.
Check out the fancy chart I snagged from the
Vitamin D Council below to see the different vitamin D recommendations, and be
sure to share this important information with your friends and family.
Oh, and don’t forget that supplementation is a super reliable
way to get your vitamin D. Just one of USANA’s Vitamin D tablets
provides 2,000 IU of vitamin D3, which is the same type of vitamin D your body
produces when exposed to sunlight. And guess what else? For most people,
vitamin D is easily absorbable and always important to maintain. So you could
probably reap some of the benefits of taking a vitamin D supplement on a daily
basis.
References:
http://www.vitamindcouncil.org/
*These statements have not been evaluated by
the Food and Drug Administration.
This product is not intended to diagnose,
treat, cure, or prevent any disease.
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The article first appeared at: www.whatsupusana.com
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