The vitamin D It is key to health and well-being. It mainly serves to modulate immunitywhich helps prevent allergies, autoimmune disorders and, according to many researchers, degenerative diseases. It protects against infections caused by viruses and bacteria, and in winter reduces the risk of contracting the flu and other respiratory viruses. In this article by Dr. José Carlos Tutor we tell you the symptoms of vitamin D deficiency and the treatment.
What is vitamin D and what is it for?
The Vitamin D is a nutritional factor of great importance in optimizing health. Vitamin D3 (cholecalciferol) is obtained mainly through skin exposure to sunlight. In addition, there is a contribution of vitamin D3 with foods of animal origin and vitamin D2 with other foods such as some mushrooms. However, deficiency in this vitamin is increasingly common.
Insomnia, anxiety, depression and the intensity of non-specific neuropathic and musculoskeletal pain, as well as fibromyalgia, have been related to vitamin D deficiency.
Interestingly, a lack of vitamin D also promotes daytime sleepiness, according to research carried out by David E. McCarty, from Louisiana State University (United States). It is also related to sleep disorders due to obstructive apnea.
Good levels of vitamin D in the body help prevent certain types of cancersuch as breast and colorectal. Researchers at the University of California, San Diego have even claimed that vitamin D deficiency could be a «root cause» of all types of cancer.
Symptoms of vitamin D deficiency
Vitamin D deficiency can cause variety of symptoms. Raimund von Helden, a doctor with experience in vitamin D supplementation, classifies them by acronym HANDS:
- M for Muscle: Pain, weakness, cramps, tremors and tingling.
- A for Adinamia: Weakness, apathy, lack of energy, permanent tiredness and constant fatigue.
- N of Nerves: Dizziness, sleep and concentration disorders, restlessness, anxiety, behavioral changes, impaired coordination, and instability while standing and walking. Deficiency promotes both insomnia and drowsiness.
- Or Orthostasis: Circulatory disorders, headache, feeling of cold or freezing in hands and feet.
- S of Skeletal (skeleton): Pain in bones and joints that increases with exercise, reduced bone mass and bones that are painful to contact.
In addition, a lack of vitamin D can cause hallucinations, tinnitus, heartburn, morning vomiting and sun allergy.
Treatment of vitamin D deficiency
For assess vitamin D status The concentration of the metabolite 25-hydroxy-vitamin D (calcidiol) in blood serum is determined.
Normal vitamin D values
The desirable level is between 40-60 or 40-70 ng/mL, according to different researchers and organizations such as the Vitamin D Council, Vitamin D Society and GrassrootsHealth.
To achieve these concentrations, an adequate daily sun exposureeat enough foods rich in vitamin D or take a vitamin supplement.
It is estimated that 15-20 minutes of sun exposure can generate (depending on season, latitude, skin type and exposed surface) 10,000 to 20,000 IU of vitamin D.
The indoor lifestyle means that vitamin D levels have been drastically reduced. The solution in most cases is to supplement with vitamin D3 (cholecalciferol). However, in Spain calcidiol is frequently used, with which it is difficult to adjust the dose.
Recommended dosage for a vitamin D supplement
To reach the optimal level of 40-60 ng/mL, according to the recommendations of the Vitamin D Council, a daily intake of 70-80 IU/kg of weight. A 70 kg adult would require a dose of 5,200 IU/day.
Many doctors still recommend supplemental doses in the range of 400-800 IU/day, but they are insufficient. An exaggerated fear of toxicity persists among professionals. Actually poisoning is rare and it happens by accident when consuming very high doses, as renowned expert Michael Hollick says in the magazine Mayo Clinic Proceedings.
A dose of 10,000 IU per day It does not represent any risk in adult individuals and does not require special monitoring (as long as there are no specific situations, such as sarcoidosis, that may require clinical supervision).
After 2-3 months it is advisable to do a analysis and readjust the dose if necessary. Once the desired level has been reached, the same dose should be continued and analysis performed every one or two years.
Can Optimize the action of vitamin D through the administration of cofactors: vitamin A (5,000-10,000 IU), vitamin K2/MK-7 (150-200 mcg), magnesium (400-600 mg), boron (3-6 mg) and zinc (15-20 mg).
How to take vitamin D
The most physiological way to take a vitamin D supplement is daily in the morning, which is when the body is best prepared to synthesize and use the vitamin. One of the reasons why we do it this way is that in the intestine we have Peyer’s patches, which are part of the immune system and receive vitamin D from food – or from a supplement – to carry out their functions.
Taking it with a little oil or during a main meal is important, since vitamin D is fat soluble, that is, it dissolves in fat; Only in this way can correct absorption be guaranteed at the intestinal level. We explain it to you in this video:
Why avoid vitamin D deficiency?
- Modulates immunitywhich helps prevent allergies, autoimmune disorders and, according to many researchers, degenerative diseases.
- Protects against infections caused by viruses and bacteria. In winter it reduces the risk of contracting the flu and other respiratory viruses.
- Insomnia, anxiety, depression and the intensity of nonspecific neuropathic and musculoskeletal pain, as well as fibromyalgia, have been related to its deficiency.
- Helps reduce the risk of suffering from certain types of cancersuch as breast and colorectal. Researchers at the University of California, San Diego suggested that vitamin D deficiency could be closely related to these types of cancer.