The vitamin D is the micronutrient responsible for maintaining healthy calcium levels in the bones, contributes to the strengthening of the immune system and muscle tissues, and has anti-inflammatory and antioxidant properties that protect cells.
Colloquially, it is often said that this vitamin is absorbed through sunlight, but the reality is different. The ultraviolet rays they simply stimulate synthesis of the nutrient in the skin, but They do not provide it directly.
Another way to incorporate vitamin D into the body is with a healthy diet that includes certain foods that contain it.
Because it is essential for the body to perform many of its functions, low levels of the nutrient can cause complicationssome of them specifically in the women.
According to Cleveland Clinic of the USA, the low levels of vitamin D in blood they could present as follows:
- Fatigue
- Bone pain
- Muscle weakness, muscle aches, or muscle cramps
- Mood changes, such as depression
Still, there are cases in which no symptoms are exhibited of the deficiency. However, in the long term it can generate bone weakness, or osteoporosis. This could cause most common fractures when hit or fallen.
A study published by the United States National Institutes of Health revealed a possible connection between low vitamin D levels and miscarriages in women who had previously lost pregnancies.
Healthy values of vitamin D vary according to age. From the US National Library of Medicine they explain that “many experts recommend a level between 20 and 40 ng/ml. Others recommend a level between 30 and 50 ng/ml”. Additionally, results may vary depending on the measurements used by laboratories.
Not only is the deficiency of this vitamin worrying, but also its excess. Toxicity caused by too much vitamin D is always a product of excessive consumption of supplementsand can negatively affect health as it causes nausea, lack of appetite, increased thirst, confusion, and loss of balance.
Another of the important roles that this micronutrient plays is influencing the serotonin production. It is an essential neurotransmitter for regulation of moodssleep, behavior and sexual desire.
When serotonin levels drop, a depressive state. Its production can be increased similar to that of vitamin D: more exposure to sunlight (controlled to avoid burns), a better diet, and, in some cases, professionally recommended supplements.
As previously mentioned, ultraviolet rays are one of the main responsible for stimulating the production of vitamin D. If it is not obtained sufficient contact with sunlightthe body could synthesize fewer amounts of the vitamin.
Another influential factor is feeding, and nutrient absorption. In some cases, the digestive system cannot properly absorb certain components due to problems in the microbiota. It may also be that the kidneys or liver cannot carry out the vitamin D activation process.
The production of this vitamin decreases significantly after age 50. For this reason, many professionals can recommend supplements to elderly people to compensate for the lack and avoid complications.
According to the US National Library, some foods are rich in this vitamin and can be added to the diet to increase its levels, for example: liver, mushrooms, eggs, fatty fish, cheese, fortified foods (dairy products and cereals).
It is also extremely important expose yourself to sunlight daily. It must be done in limited periods of time, 15 to 30 minutesand at times where the Sun is not at its maximum point in the sky (avoid direct sun exposure from 11 a.m. to 4 p.m.).
Finally, if these recommendations do not work and vitamin D levels remain low, a health professional should be consulted so that evaluate the need for supplementshow often they should be taken and for how long.
