Vitamin D is an essential but often overlooked key to maintaining human physical and mental health. During UK winter, with shorter day time people spent much less time outdoors at this time of year, many people are vitamin D deficient without knowing it. The Lancet had article report that 1 billion people around the world are deficient in vitamin D, especially in Europe and Asia. In fact, this has a clear impact on our health.
We all know that exposure to sunlight is the easiest way to stimulate the production of vitamin D within our body, so people are more likely to be deficient in vitamin D in winter when there is short day lights. With limited sunlight in winter, there are other ways to ensure we get enough vitamin D.
"Vitamin D is not found in most foods, but it can be found in foods such as salmon, swordfish, tuna, whole milk, sardines, beef liver, cod liver oil, egg yolks, etc. Take in moderately." - Rhian Stephenson, Nutritionist & Naturopathic Physician
Patrick Holford - the famous nutrition advicor also emphasized that although the vitamin D in these foods is not enough, It might result insufficient vitamin D intake without supplements. And vegans need to pay extra attention to their own vitamin D intake.
In order to prevent vitamin D deficiency, most people usually take supplements. Nutritionists say that they have to give different recommendations according to different regions (due to different day light time) "In the United States and Canada, the recommended intake for each adult is 600 IU per day, 70 years old The above is 800 IU for each adult", states by Patrick, "The minimum intake is 400 IU, but according to experience, I think this number is too low."
Another thing you might want to pay attention is that there are two types of supplements: D2 and D3. And you should choose D3. Experts suggest: "You can buy supplements containing vitamin K2. When they work together, the metabolism of calcium will be improved. Without K2, calcium will accumulate in the blood and deposit in the arteries and cannot be transported to the bones."
What are the symptoms of vitamin D deficiency?
The only way to find out if you are vitamin D deficient is with a blood test. Of course you can visit your GP request a blood testing, but here are 5 signs you can look out for:
1. Feeling tired
The most common symptom of severe vitamin D deficiency is long-term, persistent lethargy. Poor sleep quality is also a common symptom.
2. Bone and muscle pain
Studies have shown that frequent muscle pain and weakness are related to vitamin D deficiency. Vitamin D is needed for the body to absorb calcium, and a deficiency can cause bone pain and joint pain.
3. Hair loss
Vitamin D also plays a vital role in maintaining healthy hair growth. A lack of vitamin D can affect the life cycle of hair follicles, causing hair loss or slow growth, and even circular baldness.
4. Easy to get sick
Vitamin D insufficiency can also lead to a weakened immune system, so if you get sick frequently and can't find the cause, try a blood test.
5. Depression, anxiety & emotional issues
Science shows vitamin D plays a key role in mood stability and lowering the risk of depression. When not enough, it can lead to seasonal emotional problems like sadness, anxiety, forgetfulness, burnout, and more.
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