Vitamin D deficiency symptoms
As people’s awareness of health increases, many are paying attention to the supplementation of various nutrients. Online, many express concerns that their “sun exposure is insufficient” or “bone density is too low,” hence they need additional vitamin D supplements. However, some believe that excessive vitamin D supplementation “can harm the liver.”
What are the benefits of vitamin D for the human body? Who needs to supplement vitamin D, and how can it be done scientifically and reasonably? To address these questions, Science and Technology Daily reporters interviewed relevant experts.
Vitamin D Deficiency May Cause Various Diseases
Vitamin D is a fat-soluble vitamin that plays an important role in the human body. “Vitamin D helps with bone health, and its endocrine system can regulate blood calcium balance and maintain normal blood calcium levels,”
Vitamin D also participates in the regulation of various bodily functions. Vitamin D functions like a hormone, regulating body growth and development, cell differentiation, immunity, and inflammatory responses through its receptor. “In recent years, numerous studies have found that low levels of vitamin D in the body are closely related to hypertension, tumors, diabetes, cardiovascular diseases, autoimmune diseases, and some infectious diseases such as tuberculosis and influenza,”
Vitamin D deficiency is quite common worldwide. Research shows that the global severe vitamin D deficiency rate is 15.7%, and the deficiency rate is 44.7%.
For most people, vitamin D deficiency can affect bone calcification, leading to abnormalities in bone and tooth mineralization. Additionally, vitamin D deficiency can cause varying degrees of harm to different age groups.
Infants deficient in vitamin D are prone to rickets and may have bones that cannot normally calcify, leading to soft and deformed bones, such as “X” or “O” shaped legs, protruding sternum, delayed fontanel closure, narrowed pelvis, and curved spine. Vitamin D deficiency can also lead to poor abdominal muscle development, resulting in a protruding abdomen. Dentally, it can cause delayed teething, caries, and sparse, sunken permanent teeth.
Pregnant women deficient in vitamin D are susceptible to osteomalacia, characterized by softened and easily deformed bones. Pelvic deformities can lead to difficult childbirth.
Due to reduced liver and kidney function, poor gastrointestinal absorption, and less outdoor activity, the vitamin D levels in the elderly are often lower than in younger people. Elderly individuals deficient in vitamin D are prone to osteoporosis, which increases their risk of fractures.
Excessive Vitamin D Supplementation is Harmful to Health
So, how can vitamin D be supplemented scientifically? “Frequent sun exposure is a cost-effective and effective way to supplement vitamin D. Sun exposure for 10-20 minutes daily at 9-10 AM or 4-5 PM is sufficient,”. “Adults who regularly get sunlight can significantly reduce the incidence of vitamin D deficiency. Vitamin D-fortified milk consumed in many regions of our country can also improve vitamin D deficiency to some extent.”
In terms of dietary supplementation, vitamin D is mainly found in animal foods such as the liver of saltwater fish (like sardines), egg yolks, and fish liver oil preparations. Human milk and regular cow’s milk are poor sources of vitamin D, and vegetables, grains, and their products, as well as fruits, contain little to no vitamin D.
It is important to note that vitamin D is not “the more, the better.” Vitamin D has not been determined, excessive intake of vitamin D can cause numerous side effects, including loss of appetite, weight loss, nausea, and vomiting. It can also lead to metastatic calcification in soft tissues such as the arteries, myocardium, lungs, kidneys, and trachea, as well as kidney stones. Severe vitamin D toxicity can be fatal.
“Since vitamin D can be obtained from both diet and skin synthesis, it is challenging to estimate dietary vitamin D intake accurately,” . “According to the dietary nutrient reference intake guidelines in China, under conditions of adequate calcium and phosphorus intake, the recommended daily intake of vitamin D for children, adolescents, adults, pregnant women, and lactating mothers is 10 micrograms. For infants aged 0-1 year, the suitable intake is also 10 micrograms per day.
For people aged 65 and over, the recommended intake is 15 micrograms per day. The tolerable upper intake level for individuals aged 11 and over (including pregnant and lactating women) is 50 micrograms per day. For people aged 0-4 years, 4-7 years, and 7-11 years, the tolerable upper intake levels are 20 micrograms, 30 micrograms, and 45 micrograms per day, respectively,”
Thank you for reading! ” Sitestorys “
