What are the symptoms of vitamin D deficiency in women?

Vitamin D microelement responsible for maintaining healthy calcium levels in bones, helps strengthen the immune system and muscle tissue, has anti-inflammatory and antioxidant properties, which protect cells.

In common parlance it is often said that this vitamin is absorbed by exposure to sunlight, but in reality everything is different. ultra-violet rays they just stimulate synthesis nutrients in the skin, but They don’t provide it directly.

Another way vitamin D enters the body is Healthy diet this includes certain foods that contain it.

Because the body needs to perform many of its functions, low levels of nutrients may cause complicationssome of them specifically in women.

In accordance with Cleveland Clinic USA, low vitamin D levels in the blood they could manifest themselves as follows:

• Fatigue
• Bone pain
• Muscle weakness, muscle pain, or muscle cramps
• Mood changes such as depression

And yet there are times when no symptoms appear deficit. However, in the long term this may lead to bone weakness, or osteoporosis. This may cause most common fractures when hit or dropped.

A study published by the US National Institutes of Health found a possible link between low vitamin D levels and miscarriages in women who have previously lost pregnancy.

Healthy Value of Vitamin D vary depending on age. Representatives of the US National Library of Medicine explain that “many experts recommend a level from 20 to 40 ng/ml. Others recommend level from 30 to 50 ng/ml” Additionally, results may vary depending on measurements used by laboratories.

We are concerned not only about the deficiency of this vitamin, but also its excess. Toxicity caused by excess vitamin D always results excessive use of supplementsand may adversely affect health by causing nausea, lack of appetite, increased thirst, confusion and loss of balance.

Another important role played by this trace element is its effect on serotonin production

. It is an important neurotransmitter for mood regulationsleep, behavior and sexual desire.

When serotonin levels drop, depressive state. Its production can be increased similar to vitamin D: More exposure to sunlight (controlled to avoid burns), better diet and, in some cases, professionally recommended supplements.

As mentioned earlier, ultraviolet rays are one of the main ones responsible for stimulating the production of vitamin D. If you don’t get it sufficient exposure to sunlightthe body can synthesize less vitamin.

Another influential factor is feeding and nutrient absorption. In some cases, the digestive system cannot properly absorb certain components due to microbiota problems. It may also be that the kidneys or liver are unable to process vitamin D.

Production of this vitamin decreases significantly after 50 years. For this reason, many experts may recommend supplements for older adults to compensate for deficiencies and avoid complications.

According to the US National Library, some foods rich in this vitamin and can be added to the diet to increase its level, for example: liver, mushrooms, eggs, fatty fish, cheese, fortified foods (dairy products and cereals)

.

This is also extremely important expose yourself to sunlight daily. This must be done in limited periods of time, from 15 to 30 minutesand also during periods when the Sun does not reach its maximum point in the sky (avoid exposure to direct sunlight from 11:00 to 16:00).

Finally, if these recommendations do not work and your vitamin D levels remain low, you should consult a healthcare professional to assess the need for supplementshow often they should be taken and for how long.