Vitamins are considered essential nutrients for humans. Unfortunately, we often lack them, especially in the spring. Consider the consequences of a lack of vitamin D, symptoms in adults, as well as ways to restore the desired balance in the body.
How does vitamin D deficiency manifest?
The need for vitamin D varies depending on age, body weight, body fat percentage, skin coloration, season, and health. Who needs this vitamin to a greater extent? The following groups of people belong to this category:
- elderly people;
- residents of the northern countries;
- black people;
- all people during the winter season;
- suffering from any diseases.
There is no clear picture of the symptoms of vitamin deficiency, since many people simply do not experience them. However, experts still distinguish several characteristic features. Let's call common symptoms of vitamin D deficiency in adults:
- general muscle pain and weakness;
- muscle spasms;
- joint pain;
- chronic pain;
- weight gain;
- high blood pressure;
- restless sleep;
- poor concentration;
- bladder problems;
- constipation or diarrhea.
What are people with vitamin D deficiency?
The most well-known consequence of an insufficient amount of vitamin D in adults is osteomalacia. But this is not the only problem. The effects of vitamin deficiency are quite numerous.
So, a lack of vitamin D causes such diseases:
- bone pathologies;
- metabolic disease;
- cardiovascular diseases;
- cognitive disorders.
Vitamin D is one of the four fat soluble elements. There are two forms of vitamin D2 and D3. The first is known as ergocalciferol. It is found in foods of plant origin and in food additives. The second is cholecalciferol, which is found in animal products, such as:
- fatty fish;
- Cod liver;
- eggs and liver;
- nutritional supplements.
In addition, vitamin D3 is produced by the body under the influence of ultraviolet radiation from the sun.
How is vitamin deficiency diagnosed?
A simple blood test can determine if there are problems with vitamin D, which analyzes the level of 25-hydroxy-cholecalciferol. It is written as 25 (OH) D. Boundary values:
- lack of vitamin D - less than 12 ng / ml;
- inadequate intake - 12-20 ng / ml;
- the rate is 20-50 ng / ml;
- excess level - more than 50 ng / ml.
The amount of vitamin D, which is necessary to correct its deficiency in the body, will depend on the severity of the condition and the individual health risk. Season also matters. For example, if the rates are low and it is winter outside, a little more vitamin will be needed.
The goal of treatment is to increase the level of vitamin D to a safe value, as well as the subsequent protection from its fall. During treatment, both the additives used and the methods of their administration are important. Supplements with vitamin D should be taken with food that contains fat. Studies show that taking a vitamin on an empty stomach with fat-containing food makes it more digestible.
There are supplements that can be taken on a daily, weekly, or monthly basis. But this question needs to be discussed with the doctor, since we cannot know for sure what the reaction of the organism will be. You can start with a higher dose and reduce it after taking it for a month or two.
It is recommended that you take a second blood test at the end of therapy, in order to be sure of an increase in the vitamin content. Consultations with doctors will help you choose the best for each reception mode. Experts recommend to fill the lack of vitamin D in this way:
- Children under 18: 2000 IU per day of vitamin D3 for six weeks or 50,000 IU once a week. Further, with the purpose of support, you need to take a vitamin in the dosage of 600-1000 IU per day.
- Adults: taking 50000 IU of vitamin D3 once every 7 days for eight weeks or the equivalent of 6000 IU daily to reach 30 ng / ml with further support of 1500-2000 IU per day.
- For people who are obese, malabsorption syndrome, taking drugs that affect the level of vitamin D in the blood, the recommended dosage is 6000-10000 IU per day to reach 30 ng / ml, and then maintenance therapy - 3000-6000 IU in day.
The amount of vitamin D contained in food is not enough to treat its deficiency if there is no combination with exposure to the sun. Nevertheless, getting a vitamin from your diet is acceptable and even a priority. So, vitamin D in a different dosage contain such food:
- 1 teaspoon of cod liver oil - from 400 to 1000 IU;
- 30 g of fresh salmon caught in natural habitat - from 600 to 1000 IU;
- 30 g of freshly grown captive salmon - from 100 to 250 IU;
- 30 g canned salmon - from 300 to 600 IU;
- 30 g canned sardines - about 300 IU;
- 30 g of canned mackerel - about 250 IU;
- 30 g canned tuna - 236 IU;
- 30 g of fresh mushrooms - about 100 IU;
- 30 g dried mushrooms - about 1600 IU;
- 1 egg yolk - about 20 IU;
- 250 g of fortified milk or yogurt - 100 IU;
- 250 g of orange juice - about 100 IU;
- 100 g of cheese - about 100 IU.
Summing up, it should be noted that vitamin D plays a vital role for our body, but taking supplements to increase its blood level should be coordinated with the doctor and used under control. Excessive intake of this vitamin can lead to high levels of calcium, and this contributes to the development of complications. Health to you!