Tired, without drive, often sick? A vitamin D deficiency could be the reason! You should know these signs - and so you fill up your memory.
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The dark season is coming to an end, but many still feel tired, chipped or without drive. No wonder, the body can have developed a vitamin D deficiency after a long winter. Especially in the cold months, when the sun can rarely be seen, there cannot be enough vitamin D in our latitudes.
The result: Over 30 percent of Germans suffer from a deficit during this time. But don't worry - the sun will come back with spring and you can replenish your memory! But how do you recognize a deficiency? And how can you prevent it?
Why is vitamin D so important?
Strictly speaking, vitamin D is not a vitamin, but a (pro) hormone that the body produces 80 to 90 percent itself - provided that it gets enough sunlight. Only a small part is absorbed through food. Vitamin D is essential for calcium intake in the intestine and plays a key role for healthy bones. It also influences the immune system, muscle strength and hormone balance.
What is the daily requirement of vitamin D?
The exact need depends on age, gender and individual factors. TheGerman Nutrition Society (DGE)recommends:
- Adults & young people: 20 micrograms (µg) or 800 international units (IE) per day
- Infants: 10 µg or 400 IE per day
If you get little sunlight, you have a higher need and can benefit from vitamin D preparations if necessary.
Typical symptoms of a vitamin D deficiency
A persistent deficiency can comment on different symptoms. Pay particular attention to these warning signals of your body:
- Constant fatigue and fatigue- Do you not feel relaxed even after enough sleep? Vitamin D could be the lack of component.
- Concentration problems- If you are difficult to focus, a shortage could be to blame.
- Muscle and bone pain- Without sufficient vitamin D, your body can absorb calcium worse, which affects muscles and bones.
- Hair loss- A strong loss of hair can indicate a lack of nutrients.
- Bad wound healing-If injuries heal unusually slowly, you should have your vitamin D mirror checked.
- Joint pain-Not only colds or overload can cause pain in the limbs-a vitamin D deficit can also be behind it.
- Listlessness and depressive mood- Vitamin D also affects the psyche. A deficiency can express itself in the form of listlessness or even depressed symptoms.
- Frequent infections-If you are constantly cold, a weakened immune system could be the cause due to vitamin D deficiency.
Are there gender symptoms?
Yes! Women and men can react differently to a vitamin D deficiency:
Vitamin D deficiency in women
- Hormonal fluctuations & risk of osteoporosis-A vitamin D deficiency can influence the estrogen level, which can affect the cycle and bone health. The risk of osteoporosis increases significantly, especially in menopause.
- Increased hair loss- Vitamin D plays a role in hair growth, a deficit can therefore cause increased hair loss.
- Pregnancy problems-A low vitamin D level can be accompanied by complications in mother and child.
Vitamin D deficiency in men
- Reduced testosterone level & libido lust- Vitamin D is involved in the production of testosterone. A deficiency can lead to reduced libido, listlessness and muscle breakdown.
- Muscle weakness & drop in performance- Especially noticeable in strength sport: a deficit can affect muscle strength and regeneration.
- Increased risk of cardiovascular diseases-Studies show that low vitamin D values are associated with a higher risk of high blood pressure and heart diseases in men. However, an increased intake of the normal range is not advised.
- Weight gain- A deficiency can slow down the metabolism and lead to a higher body fat percentage.
So you prevent a vitamin D deficiency
With the change to the warmer months, you have the best way to fill up your vitamin D memory. As soon as the sun is shining, it says:Get out, in the fresh air!AlreadySunlight 30 minutes a dayOn the skin help to supply the body with sufficient vitamin D.
However, caution is advised:Safe sunbathing is crucial!To avoid skin damage, you should avoid the midday sun and protect sensitive skin areas. Sun rays on the face, arms and legs are often sufficient to boost vitamin D production.
You can also counteract a deficiency through nutrition. Are particularly rich in vitamin D:
- Fetting fishlike salmon, mackerel, cod or tuna
- OystersAs a high-quality seafood option
- Milk, butter and eggsAs animal vitamin D sources
- Sweet potatoes- versatile and nutritious
- oatmeal- perfect as a breakfast option
- Stone mushrooms and Shiitake mushrooms- a vegetable alternative for vitamin D
If you notice symptoms of a defect despite the sun and nutrition, a medical examination can be useful. Your doctor can test your vitamin D level and, if necessary, recommend supplementation.
You can order a self -test for vitamin D here from Cerascreen*. Ideally, you will then discuss the result with your treating doctor.
Fill up vitamin D memory
The change from winter to spring gives you the best opportunity to fill up your vitamin D memory. While women feel primarily hormonal fluctuations, hair loss and bone weakness, men often suffer from testosterone deficiency, muscle weakness and cardiovascular problems.
By regularly fueling sun, eating vitamin and paying attention to safe sunbathing, you can optimally support your body. If you notice persistent symptoms, have your vitamin D mirror checked-because a defect can be treated well!
Do not treat a vitamin D deficiency independently!
A vitamin D deficiency shouldOnly after a medical consultationbe treated with supplements. Uncontrolled intake of preparations can lead to aOverdoselead that can have serious consequences such as kidney damage or cardiac arrhythmias. Therefore, have your vitamin D level tested first before you take supplements.
More topics:
Sources:
Onmeda.de
German Nutrition Society
German magazine for sports medicine
Society for Biofactors
American Heart Association
NDR
Hamburger Abendblatt
MSD Manual
Important NOTE:This article only serves the information and does not replace a medical diagnosis. If uncertainties, urgent questions or acute complaints arise, you should contact your doctor or ask for advice in the pharmacy. Medical on -call duty can be reached via nationwide number 116117.
