Am I vitamin D deficient? How to spot the signs and avoid it

Vitamin D is absolutely vital to your health.

Extreme deficiency can lead to rickets, an increased risk of death from cardiovascular and immune system diseases, cognitive impairment in older adults, severe asthma in children, and a significant increase in the chance of dying from cancer.

Vitamin D is one of the best researched and most effective nutritional supplements.

Our main source of vitamin D is the sunlight that reaches our skin, so it’s important to supplement it during the darker months.

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the UK Health Security Agency, says adults and children over one year old should consume 10 micrograms (micrograms) of vitamin D daily, while other studies recommend 25-100 micrograms.

Vitamin D has been shown to help fight depression and is critical to maintaining your muscles, teeth, bones and the immune system.

Many nutritionists believe the UK is currently suffering from a vitamin D deficiency pandemic.

According to the NHSSince “it is difficult for people to get enough vitamin D through diet alone, everyone should consider taking a daily vitamin D supplement during fall and winter.”

Do I have a vitamin D deficiency?

Vitamin D deficiency leads to serious health problems if left untreated. The most common signs of vitamin D deficiency in adults are:

  • fatigue
  • Bone pain
  • Muscle weakness, pain, or cramps
  • Mood swings or symptoms of depression

Deficiency in children is easier to spot because symptoms show up when a child is growing in an abnormal pattern, with pain in their muscles, bones, and deformities in their joints.

However, it is common to be vitamin D deficient without showing these severe symptoms.

How to avoid vitamin D deficiency

The best thing you can do to avoid vitamin D deficiency is to take a daily supplement during the darker months of the year when sunlight is less intense.

Alternatively, if you live in a sunnier climate all year round or in summer, 15-20 minutes of sunlight on your skin three times a week is usually enough.

People with more melanin (darker skin) are more likely to develop vitamin D deficiency because they don’t absorb as much ultraviolet B (UV-B) radiation. In this case, it is of the utmost importance that you supplement.

You can also add vitamin D from your diet. Eating fatty fish, egg yolks, mushrooms, and spinach will help boost your vitamin D intake.

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