Tag: sunlight

Vitamin D3 is essential for the immunity, growth of young children, and for healthy bones and teeth. The primary source of this vitamin is skin exposure to UVB radiation.The correct value should be between 30-50 ng / mL.

The importance of vitamin D and immunity

The seasons change, autumn is coming along with winter and lower temperatures. The body has to get used to the new conditions and the immune system becomes weakened. During weakness, we are attacked by viruses, bacteria and fungi, which favors various infections. Adequate level of vitamin D is a very important element in the fight against microorganisms. We should ensure the high level of the sun vitamin already in the summer by spending a lot of time outside. Supplementation of this vitamin is important in winter. 

• 0-6 months : 400 IU / day, regardless of the feeding method; 
• 6-12 months : 400-600 IU / day depending on the daily dose of vitamin D taken with food
• Children (1-10 years): 600-1000 IU / day
• Youth (11-18 years): 800-2000 IU / day;
• Adults (19-65 years): 800-2000 IU / day
• Seniors (> 65-75 years old) and people with dark skin: 800-2000 IU / day
• Seniors (> 75 years of age): due to the reduced efficiency of skin synthesis, possibly reduced absorption from the gastrointestinal tract and altered metabolism of vitamin D, supplementation is recommended throughout the year at a dose of 2000-4000 IU
• Pregnant and lactating women: 2000 IU / day. However, it is best to test your vitamin D levels before introducing supplementation. Supplementation should be carried out under the control of serum 25 (OH) D in order to obtain the optimal concentration in the range of> 30-50 ng / ml

The most common effects of vitamin sun deficiency include: 

• rickets in children
• osteopenia and osteoporosis
• increased risk of bone fractures
• secondary hyperparathyroidism
• neuromuscular disorders
• hair loss

The association of low vitamin D levels with the development of cancer, cardiovascular diseases, autoimmune diseases, and depression is also increasingly discussed. In addition, children may develop irritability, developmental delay, and frequent viral and bacterial infections. 

10 symptoms of vitamin D3 deficiency

Fractures, bone pain

Deficiencies of this vitamin lead to disturbances in the calcium and phosphate balance, which results in abnormal bone mineralization. In children, the absorption of calcium may then be reduced and bone growth may be impaired and, consequently, rickets. In adults, reducing bone mineralization is called osteomalacia. 

Vitamin D3 deficiency also leads to osteoporosis, i.e. pathological reduction of bone mass and, consequently, an increased number of bone fractures and injuries. 

Muscle aches

Vitamin D3 deficiency can also lead to abnormalities in muscle building , resulting in muscle aches. The sun vitamin is very necessary for the reconstruction of muscle tissue, as it is involved in regeneration, e.g. after exercise. Constant muscle pain may be caused by an abnormal vitamin D3 value in the body.

Deterioration of the skin condition

Vitamin D is involved in the synthesis of substances that regenerate the epidermis and dermis after injuries. A deficiency of this vitamin can lead to a disturbance in wound healing. 

Caries and gum problems

Vitamin deficiencies often manifest themselves in the slow healing of the gums and problems with the regeneration of the oral mucosa . The deficiency of this vitamin is also tooth decay.

Fatigue, apathy

A low amount of vitamins in the body can also manifest itself in physical exhaustion and constant fatigue. Additionally, apathy may appear, reluctance to perform basic activities, fatigue and shortness of breath.

Sleep disturbance

The right amount of this vitamin also affects the quality and amount of sleep. Vitamin is best taken in the morning as it stimulates the body and reduces fatigue. 

Reduced immunity

Supplementation increases the body’s resistance. In the case of deficiencies, there is an increased susceptibility of the body to infections and frequent colds . 

Hair loss

Deficiencies also affect skin appendages, such as hair and nails. Deficiencies disrupt the hair’s life cycle, leading to hair loss.

Mood disorders

The research shows that it has an impact on the mood on a given day. Vitamin D3 is involved in the synthesis of serotonin and dopamine, and the hormones that affect mood.

Vision disturbance

Vitamin deficiency of the sun can manifest itself in: hyperemia , dry eye or excessive tearing.