Don't let your vitamin D tank remain empty

Vitamins are of great importance for the healthy functioning of the body. Vitamin D, which is both a vitamin and a hormone, has many important functions in the body, from muscle and bone health to the proper functioning of the immune and nervous systems.

''Vitamin D deficiency is common in our country. However, this vitamin is necessary for both adult and child health. Therefore, it is very important for it to be at the desired level in the body,'' said Internal Medicine Specialist Prof. Dr. Osman Erk, and shared important information on this subject.

Prof. Dr. Osman Erk

Who has low vitamin D?

Our Age In obesity, one of the most common diseases, vitamin D deficiency is quite common, because fat cells take vitamin D and do not allow it to be used. With increasing age, the skin can synthesize less vitamin D. This, along with nutritional deficiencies, is the most important cause of vitamin D deficiency in the elderly.

How to understand the deficiency?

Vitamin D levels can be easily determined by determining 25 (OH) vitamin D in the blood. Vitamin D levels should be determined especially in the winter months and vitamin D supplements should be made if necessary. Daily vitamin D needs vary by age and person. Also, too much of anything is harmful to the body.

The same applies to the amount of vitamin D, and excess can cause poisoning. Therefore, daily supplementation should definitely be taken with a doctor's advice. Although controversial, 1000-2000 IU of vitamin D per day will be sufficient for those with low vitamin D levels.

IT HAS SIGNIFICANT EFFECTS ON EVERY ASPECT OF OUR CELLS

If we do not have enough vitamin D, we will experience serious health problems at many points, from our muscle-bone integrity to our cardiovascular system. Vitamin D has important effects at almost every point in our cells. Therefore, vitamin D is a natural miracle beyond a vitamin. It can be said that it is not only a vitamin, but also a hormone. The cause of vitamin D deficiency is not being exposed to enough sunlight and not consuming enough foods containing vitamin D. In addition, having dark skin pigment, absorption disorders such as celiac, cancer, kidney or liver failure are also important causes of vitamin D deficiency.

DEFICIENCY OPENS THE DOOR TO MANY DISEASES

Vitamin D In case of deficiency, rickets occurs in children, and osteomalacia occurs in adults, which causes muscle weakness and softening of the bones. The signs and symptoms of rickets are very different. In adults, it can cause loss of bone density, osteoporosis and bones to become more fragile. It is known that the risk of breast, colon and prostate cancer decreases in those who receive enough vitamin D through sunlight and food during childhood and adolescence. Sufficient vitamin D reduces the risk of developing diseases such as hypertension, diabetes, obesity, heart failure, cerebral palsy, Parkinson's, dementia and Multiple Sclerosis (MS).

It may also be due to allergies

Asthma and allergic diseases occur due to vitamin D deficiency. The increase in the frequency of diseases such as pneumonia and flu and deaths during the winter months is associated with vitamin D deficiency. Chronic fatigue and vitamin D deficiency are closely related.

There is also strong evidence that vitamin D deficiency can lead to a tendency towards depression. Scientific studies reveal that 70 percent of those with depression have low vitamin D reserves.

Vitamin D deficiency can cause problems such as pale skin, hair loss, headaches, inability to warm hands and feet, getting sick more often, and insomnia.

DON'T RELY ON FOOD ONLY

Only Animal and plant foods cannot meet the need for vitamin D. Since vitamin D is found in few foods and in small amounts, it is very difficult to meet the amount the body needs through nutrition. Research in this area shows that the average person gets only 20 percent of their vitamin D needs through food.

Foods containing vitamin D include:

Fish oil, salmon, mackerel, herring, tuna shrimp, milk, cheese, butter, cream, egg yolk, mushrooms, oats, cocoa, parsley and nettle. In many countries, milk and dairy products, bread, cereals are fortified with vitamin D.

DON'T BE AFRAID OF THE SUN

Vitamin D The most natural and powerful source is the sun. During the summer months and other sunny days, when the sun's rays are not so direct, sunbathing for 15-20 minutes without using sunscreen (especially holding your palms towards the sun) will meet your vitamin D needs.

In other words, sunbathing outside of the hours of 10:00-17:00 protects against skin cancer and provides adequate vitamin D.

Using sunscreen can prevent the production of vitamin D. However, the vitamin D stored during the summer months cannot meet your needs all year round.

It is necessary to take advantage of sunny days outside of the summer months. In the winter months, exposure to sunlight between 10:00-17:00 provides maximum benefit. In these months, it is useful to take supplements with a doctor's recommendation if necessary.