In winter, when the intake of vegetables and fruit is reduced, it is relatively easy to become deficient in vitamins. Among them, vitamin D is easily deficient, especially in winter. Vitamin D deficiency is common throughout the world, more often in city dwellers who do not see the sun. In particular, Korea has the most severe vitamin D deficiency in the world. Vitamin D is an essential nutrient for postmenopausal women and the elderly, which not only affects immunity but also affects bone growth and strengthening, which increases the risk of osteoporosis. In addition, it has been shown to be useful in preventing various diseases such as cardiovascular disease, obesity, diabetes, colon cancer, leukemia, and depression. As much as it affects different things, there are many symptoms that appear when there is a lack of vitamin D.
◎ Regarding, Vitamin D deficiency
Vitamin D can be divided into two main groups: vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol). Vitamin D2 is synthesized from cholesterol precursors in yeast and phytosterols, and vitamin D3 in the skin. In principle, vitamin D is a nutrient that is made in our body through sunlight, so it does not need to be consumed through food. However, as indoor life increases and sunscreen becomes a habit, many modern people suffer from vitamin D deficiency. Previous reports have shown that vitamin D is deficient in 40% of the European population and more than 80 % of adult women in Korea.
As vitamin D receptors are spread throughout the body, vitamin D plays a very diverse role, the most representative of which is balancing calcium and phosphorus in the body. Our body needs phosphorus and calcium to maintain joint nerve and muscle function. Vitamin D enables the efficient absorption of calcium and phosphorus from the diet in the small intestine to regulate the calcium concentration in the blood. ok Therefore, if vitamin D is not sufficient, the metabolism of calcium and phosphorus is not smooth, so bone density is weakened and fractures can easily occur.
Vitamin D deficiency generally occurs in urban people who live mostly indoors. It also seems good in the elderly because it is used more and more with age. In addition, vitamin D deficiency can occur even if there are diseases such as liver dysfunction, obesity, malabsorption disease, thyroid dysfunction, or long-term use of steroids or anticonvulsants.
◎ About, Vitamin D Deficiency Symptoms
The most common forms of vitamin D deficiency include muscle pain and weakness, and bone pain. Bones, especially the spine, pelvis and leg bones, become weak, painful to the touch and prone to fracture. In the elderly, fractures occur easily even with mild shocks, especially hip fractures, so care is needed.
Vitamin D deficiency in infants, children and pregnant women is more dangerous because it not only delays growth, but can cause permanent disability in severe cases. Severe vitamin D deficiency in children can lead to rickets, which weakens the bones. Babies with rickets show symptoms of a soft skull and delayed closure of the fontanelles. As you grow, your spine may curve, your legs may appear crooked or bow-legged, and your gait may slow. In the case of female puberty, pelvic bone development may be delayed or not developed compared to their peers.
In addition, recent studies have indicated that vitamin D deficiency can increase the risk of colon and rectal cancer, breast cancer, prostate cancer, high blood pressure, diabetes, and immune diseases. In addition, depression and obesity have been found to be closely linked to vitamin D.
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◎ About, self-diagnosis of Vitamin D deficiency risk 1. I usually live indoors and do a few outdoor activities If three or more of these apply, it is recommended that you visit a hospital and consult a specialist. |
◎ About, treating and preventing the risk of Vitamin D deficiency
If the symptoms are mild, you can supplement it by sunbathing often or eating foods that contain vitamin D. Foods that are rich in vitamin D include blue fish such as herring, salmon, and tuna, dairy products, mushrooms, cow or pork liver, and egg yolks. Exposure to sunlight for at least 20 minutes a day is recommended.
If you need more vitamin D for reasons such as chronic deficiency or menopause, pregnancy, or old age, you may need to take supplements. Adequate daily intake of vitamin D is 5 µg/day for adults under 50 and 10 µg/day for children under 15 and over 50. When taken as a nutritional supplement, 400 to 800 IU is recommended, but recently, a higher amount is recommended. In the United States, vitamin D between 5,000 and 10,000 IU in one pill is allowed without a doctor’s prescription as a functional health food. However, care should be taken as too much vitamin D can increase the level of calcium in the blood and lead to liver toxicity.
A severe deficiency requires additional treatment if various physical symptoms such as kidney disease, heart disease, or thyroid disease appear. You can usually take a high-dose vitamin D drug or vitamin D injection for about a month by mouth.
