During a drought, plants turn yellow and dry out, water levels in rivers and lakes decrease, and harvests are compromised. Similarly, in the 'drought' of vitamin D in our bodies, there are certain alarm signals that we can recognize to take the necessary measures.
Researchers have concluded that a value between 40-60 ng/ml of vitamin D represents the normal level for a healthy state. Few people have their vitamin D levels tested, as it is not a free analysis, so it is important to recognize the signs of deficiency:
- frequent colds, with illnesses that are slow to resolve or often become complicated;
- fragile, even painful bones (pain may occur when pressing on bones like the tibia or sternum);
- yellowish teeth, sensitive teeth that decay easily;
- brittle hair and nails;
- muscle pain and a state of weakness; muscle mass does not increase proportionally with the training level;
- elevated blood sugar;
- high blood pressure;
- chronic fatigue;
- allergies, autoimmune diseases;
- concentration problems or headaches;
- general state of restlessness, discomfort, sadness, even depression and anxiety. If these conditions are weather-sensitive, they suggest a vitamin D deficiency, in which case it is very important, in addition to adequate supplementation, to spend a lot of time outdoors, in nature;
- constipation, diarrhea, intestinal inflammation or irritable bowel. A low level of vitamin D affects intestinal stem cells and, implicitly, the regeneration of the intestinal lining;
- sleep disorders;
- low calcium level;
- low quantity of steroid hormones;
- fertility problems;
- hearing impairment can be an early sign of osteoporosis. This happens because the bones of the middle ear are very sensitive to low levels of vitamin D and calcium.
Situations or diseases that can influence vitamin D levels
- liver conditions (including fatty liver) or kidney conditions can affect the transformation of vitamin D into its active form.
- certain medications can lower vitamin D levels: antihypertensives, diuretics, corticosteroids, some antibiotics, some medications that prevent fat absorption.
- drastic diets and low-fat consumption affect vitamin D absorption.
- obesity: vitamin D is absorbed into our body fat, without a sufficient amount remaining to be utilized.
- constant use of sunscreen.
- during summer, sudden or prolonged sun exposure can cause burns and skin damage that affect the body's own vitamin D production. Humans are built to spend time in the sun daily, regardless of the season, and exposure should be moderate, frequent, and gradual, so that the skin can adapt gradually.
- nicotine accelerates vitamin D degradation.
- people with darker skin have a higher amount of melanin (a pigment that acts like a natural sunscreen), which is why they need longer exposure times to produce the same amount of vitamin D as a person with lighter skin.
All these changes can occur at any time in our lives, which is why it is important to consult a specialist to identify and correct vitamin D deficiency, instead of resorting to a quick masking of the signs (for example, teeth whitening or taking sleeping pills), which can be very unhealthy.
Dr. Daniela Ilioiu
Photos by Mehmet Altıntaş, Anastasia Shuraeva, Darina Belonogova / pexels.com