Light sleep, not waking up
During the day, he is listless and lacks interest in doing things
Depressed, anxious, and doubtful in the middle of the night
Backache, back pain, hair loss......
It's hard to help but think
Is this class a must-have?
But recently while surfing the web
I saw many netizens posting that they had the same symptoms
The results of the examination at the hospital showed that:
The amount of vitamin D in the body is low!
Don't...... Blame the work?
Let me study it
Vitamin D is a fat-soluble vitamin, including D2 and D3. The human body obtains D3 mainly from sunlight exposure or animal foods, but also from plant foods. Its main function is to increase the level of calcium and phosphorus in the blood plasma, and promote the deposition of calcium and phosphorus in the bone.
Image source: Draft design
But in cities of different latitudes in China
found in the results of the survey
Vitamin D deficiency or deficiency is prevalent in the population
Why is that?
It may be because:
Lack of sunlight
Inadequate vitamin D intake
Absorption of vitamin D is reduced
Abnormal vitamin D metabolism
Resists the effects of vitamin D
Factors such as age, skin color, season, geographic latitude, sun hours, dress Xi habits, sun protection measures, and dietary Xi can all affect vitamin D levels in the body. When vitamin D levels are persistently low, the body experiences symptoms.
Vitamin D deficiency has been linked to a variety of diseases
When the amount of vitamin D in the body is insufficient, the body cannot absorb enough calcium from the outside world. Calcium deficiency can damage bone mineralization, leading to rickets in children and osteomalacia in adults, and may lead to osteoporosis.
Image source: Draft design
Other studies have shown that vitamin D not only plays a role in maintaining bone health, but also has a potential role in non-skeletal diseases such as autoimmune diseases, tumors, cardiovascular diseases, and mental health problems.
People who are more likely to be vitamin D deficient
While vitamin D deficiency or insufficiency is also very prevalent in the global population, universal screening is not advocated. In addition to testing in patients with confirmed or suspected vitamin D deficiency, screening for vitamin D levels is recommended for the following populations:
●All pregnant and lactating women;
●Older adults 65 years of age and older;
●People with insufficient or absent sun exposure, such as those who cover their skin for cultural reasons or live indoors for long periods of time;
●People with darker skin tones.
Daily vitamin D intake is recommended
For people with vitamin D deficiency, recommendations for vitamin D intake are as follows:
Image source: Xiamen CDC
How to prevent vitamin D deficiency
Prevent vitamin D deficiency
There are three ways:
Basking in the sun: As the saying goes, "more solar energy supplements calcium". Adequate sunlight is the most cost-effective means of preventing vitamin D deficiency or insufficiency. It is recommended to expose the face and arms to sunlight for 5 to 30 minutes 3 times a week between 11 a.m. and 3 p.m. on sunny days.
Image source: Draft design
Eat foods rich in vitamin D: fatty fish (salmon, herring, salmon, sardines, tuna, yellow croaker), egg yolks for eggs, animal liver, cod liver oil, mushrooms, fungus, milk or soy milk.
Image source: Draft design
Vitamin D supplementation: Vitamin D2 or vitamin D3 supplementation can be used, and there is no significant difference in efficacy and safety between the two.
Everything is too much
Long-term intake should be avoided
Vitamin D in excess of the maximum tolerated dose
In case of poisoning
In addition, the right amount of sunlight should be exposed
Avoid sunburn