Vitamin D deficiency is one of the most common nutritional problems in the world. According to the World Health Organization, more than 1 billion people have insufficient levels of this vitamin. In Ukraine, due to the geographical location and the nature of the diet, vitamin D deficiency is detected in 80–90% of the population in the winter-spring period.
In this article, we will consider: what symptoms indicate a lack of vitamin D, why it is so easy to get a deficiency even in the summer, what is the optimal blood level and how to choose the right supplement.
What is vitamin D and why is it needed
Vitamin D is a fat-soluble vitamin that functions as a prohormone in the body. It regulates over 2000 genes and is involved in:
- assimilation of calcium and phosphorus — health of bones and teeth
- robots of the immune system — protection against viruses and bacteria
- mood regulation – reducing the risk of depression
- work of the heart, pancreas, thyroid gland
- protection against some oncological diseases
10 symptoms of vitamin D deficiency
Vitamin D deficiency rarely manifests clearly – more often it is a set of “blurry” symptoms that can easily be attributed to fatigue or stress:
- Chronic fatigue and weakness – even after a good night’s sleep
- Frequent colds and SARS – reduced immunity
- Bone and back pain — especially in the lower back and hips
- Muscle weakness and spasms
- Depression, anxiety, bad mood
- Slow wound healing
- Hair loss
- Pain in the joints
- Weight gain — vitamin D regulates metabolism
- Deterioration of memory and concentration
If you have 3 or more of these symptoms, it makes sense to take a blood test for 25(OH)D.
Norm of vitamin D in the blood
Vitamin D levels are measured as 25-hydroxyvitamin D (25(OH)D):
- Up to 20 ng/ml is a pronounced deficiency, requiring treatment
- 20–30 ng/ml is insufficient, there are symptoms
- 30–50 ng/ml is a normal level
- 50–80 ng/ml is the optimal level for health
- More than 100 ng/ml is an excess, potentially toxic
Most nutritionists recommend maintaining a level of 50–70 ng/ml — this is the zone where the most pronounced protective effect of vitamin D is manifested.
Why vitamin D deficiency occurs
The main source of vitamin D is synthesis in the skin under the influence of UV-B radiation. But there are several reasons why this is often not enough:
- Geography — Ukraine has enough sun only from May to September
- Office work – we spend little time in the sun
- Sunscreen — SPF 15 blocks 93% of vitamin D synthesis
- Dark skin – more melanin, less synthesis
- Age — after 50 years, the synthesis decreases by 4 times
- Excess weight — fat cells “capture” vitamin D from the blood
- Intestinal disease — impaired absorption of fats
Vitamin D3 supplements from NSP
Nature’s Sunshine Products offers vitamin D3 (cholecalciferol), the most effective form for raising blood levels. Unlike D2 (ergocalciferol), D3 increases 25(OH)D 3 times more effectively.
For better absorption of calcium, vitamin D3 should be combined with vitamin K2 (MK-7) — it directs calcium to bones and teeth, not to blood vessels.
Recommended dosage
- Prevention: 2000 IU/day (autumn-winter)
- Elimination of deficiency: 4000-5000 IU/day for 3 months
- Support: re-analysis after 3 months and dose adjustment
Take vitamin D3 with food that contains fat – this increases absorption by 2-3 times.
Conclusion
Vitamin D deficiency is a common and easily correctable problem. Take a 25(OH)D test, select the correct dose of the supplement and repeat the test in 3 months. Most people feel a noticeable improvement in well-being already after 4-6 weeks of taking it.
