Vitamin D deficiency

A lack of nutrients is not uncommon in an unhealthy and stressful lifestyle. It is also widespread in countries with an abundant food supply Vitamin D deficiency.

What is Vitamin D Deficiency?

A deficiency in vitamin D occurs when the body's need for this vitamin is not sufficiently met. A deficiency can be determined via the blood values. A normal concentration of the precursor of the D vitamin (vitamin D3) in the blood of an adult person is 20 to 60 ng / ml (at least in summer these values ​​should be reached without supplementation). If the values ​​are below 10 ng / ml, this indicates that the person concerned has a Vitamin D deficiency present.

causes

In most people, the concentration of vitamin D in the blood is less than the recommended value of 20 ng / ml or 50 nmol / l. The winter months are particularly risky, as vitamin D is formed in the body through exposure to the sun. Vitamin D deficiency can easily occur in the darker months of the year.

Symptoms, ailments & signs

The cause of a deficiency in vitamin D is an insufficient intake or formation of the vitamin. This in turn can be due to various factors. First of all, the cause is a lack of daylight. Because the formation of vitamin D in the body is stimulated when the skin is exposed to sunlight.

Anyone who uses a sun block in summer and does not allow UV radiation to get to the skin, who has dark skin and who covers their body heavily, have a higher risk of suffering from a vitamin D deficiency. Even in winter, when naturally less sunlight is available, many people suffer from a vitamin D deficiency. Furthermore, there is a deficiency if too little vitamin D is taken in with food or if the body cannot use the ingested vitamin D, for example in celiac disease, also called sprue.

Diagnosis & course of disease

The typical symptoms and complaints of a deficiency in the so-called "sun vitamin" D include tiredness, dejection and muscle twitching. The so-called winter depression can be caused by a lack of vitamin D. Sleep disorders and pain in the bones and feet can also occur. The bones can become brittle, back pain and disc damage can occur.

Because if there is a vitamin D deficiency, the calcium from food can no longer be adequately built into the bones. The poor storage of calcium in the bones leads to a softening of the bones, a so-called osteomalacia. In children, rickets, a deformation of the head, spine and legs develops.

The susceptibility to infections will also increase due to a vitamin deficiency. There may also be an increased incidence of allergic reactions. The susceptibility to hay fever, asthma and hives (urticaria), for example, can be increased due to a lack of vitamin D. In addition, it can lead to diseases of the cardiovascular system, especially heart failure.

The risk of suffering from autoimmune diseases such as ulcerative colitis and thyroiditis as well as cancer (especially breast cancer) is increasing. In pregnant women, massive damage to the unborn child can occur because the bones and the brain of the fetus cannot develop optimally due to the deficiency. Gum disease (periodontitis) and diabetes are also favored by a lack of vitamin D.

If certain signs suggest a lack of vitamin D, a blood test can help confirm the diagnosis. If the deficiency continues, permanent damage can occur (e.g. tumor diseases, schizophrenia, depression).

Complications

A vitamin D deficiency stresses the body after a short time. The person concerned then suffers from concentration disorders, cardiovascular complaints and / or muscle pain. In the further course, hair loss, sleep disorders and nervousness occur. Serious complications occur if the vitamin D deficiency is not corrected.

Then permanent damage occurs and the risk of mental illnesses such as mood swings and depression increases. In severe cases, epileptic seizures occur as a result of a vitamin D deficiency, which are associated with an acute risk of injury and possible shock reactions for the person concerned. Possible secondary diseases of the deficiency symptoms are, for example, asthma, multiple sclerosis and cancer.

A vitamin D deficiency also seems to promote the development of forgetfulness, memory disorders and Alzheimer's. Growth disorders can occur in children. In small children, deficiencies lead to changes in the skeletal system (rickets), which are associated with misalignments and other complications.

If vitamin preparations are overdosed, poisoning can occur during the treatment. Some supplements also contain additives that can cause allergies and symptoms of intolerance. If vitamin D is given intravenously, there is a risk of injury, infection and bleeding.

When should you go to the doctor?

People who suffer from a vitamin deficiency can often relieve their symptoms by changing their lifestyle. Particularly in the early stages of the symptom of deficiency, self-help measures can provide a necessary compensation to eliminate the imbalance. Ingesting the food, getting enough exercise outdoors, and adopting a healthy lifestyle can all contribute to recovery.

In the case of a vitamin D deficiency, sufficient daylight is particularly important. For this reason, stays in the fresh air should take place daily. At the first signs of insomnia, back problems, depression or general malaise, you should check whether the daily routine is optimized for the needs of the organism.

The intake of the food should be checked for its ingredients and the type of preparation controlled. It is important to have fresh food. If the symptoms persist over a long period of time or if the health irregularities are becoming increasingly apparent, a check-up visit with a doctor should be initiated. An examination is recommended if there is pain, emotional problems, or repeated muscle twitching.

Mood swings, an increased number of illnesses, disorders of the heart rhythm as well as a feeling of illness indicate a health disorder. To clarify the complaints, a visit to a doctor is advisable. A blood test can be used to determine the extent of the vitamin deficiency.

Therapy & Treatment

Treating vitamin D deficiency is pretty straightforward. First, you can try to expose the body to more intense sunlight. For this purpose, artificial UV light (in a solarium) can be used. If this is not possible (e.g. due to a sunlight allergy or particular sensitivity to light), foods with a particularly high vitamin D content can be used more.

These include foods such as eggs, offal (especially beef liver and poultry), avocado, fatty fish, mushrooms (especially mushrooms), nuts of all kinds and cheese. Alternatively, the deficiency of the D vitamin can also be compensated for by suitable preparations from the drugstore or pharmacy, for example in the form of a multivitamin preparation or a monopreparation with vitamin D. If a deficiency already exists, a higher-dose preparation should be used, possibly in consultation with the doctor. can be used.

prevention

In order to prevent a vitamin D deficiency, care should be taken to regularly stay in the fresh air in daylight. In summer, half an hour's sunbathing with a weak sun protection filter can be helpful to support the formation of vitamin D through the skin. In winter, foods with a particularly high vitamin D content should be used.

A sufficient supply of vitamin D should be ensured especially in old age and during pregnancy. Menopausal women can also particularly benefit from an adequate intake. The recommended daily dose for an adult is around 15 micrograms of vitamin D per day, which corresponds to 600 I.U.

Aftercare

Vitamin D deficiency is very common in our relatively sunny latitudes, but in many cases it can be compensated for by staying sufficiently outdoors. Those affected should spend time in the fresh air several times a week so that the body can use the sunlight to produce sufficient vitamin D. At least 20 percent of the body surface should be exposed to the sun.

Sun creams hinder the absorption of UV light, which sets vitamin D production in motion. Of course, you shouldn't expose yourself to sunlight for too long, 15 to 20 minutes are usually sufficient.Daylight lamps can also be used to boost the body's vitamin D production.

In the months with little sunshine in particular, an appropriate diet is recommended in order to provide the body with sufficient vitamin D. Up to 20 percent of daily needs can be covered with food. High-fat foods such as herring, mackerel, salmon, tuna, redfish, liver, egg yolk, butter, cream, as well as mushrooms, boletus and chanterelles contribute to the vitamin D supply.

If, despite all efforts, the lack of vitamin D persists, the stores must be topped up over the long term in consultation with a doctor. Over-the-counter food supplements or medically prescribed and particularly high-dose products from the pharmacy can help.

You can do that yourself

A vitamin D deficiency can often be compensated for by getting enough exercise in the fresh air. Affected people should spend time in the sun three to five times a week so that the body can absorb sufficient vitamin D. At least 15 to 20 percent of the body surface should be exposed to the sun. Alternatively, a daylight lamp can be used to get enough vitamin D into the body. In the summer months, exercise in the sun should be limited to 15 to 20 minutes to avoid sunburn.

Sun oil and sun cream inhibit the absorption of vitamin D. In months with little sun, a change in diet is recommended. The diet should be high in eggs, fish oil, and cod liver oil. Emmentaler, quark, goat's milk and other dairy products as well as various fish and marine animals such as oysters, herring or salmon are also on offer.

If the signs of vitamin D deficiency persist, the general practitioner or an internist must be consulted in any case. The individual symptoms such as dizziness or tiredness can be relieved in the short term by sleep and rest. In the long term, if there is a vitamin D deficiency, the body's own vitamin D stores must be replenished.