A vitamin deficiency can lead to various symptoms and even diseases. Fatigue is a typical indication that your body lacks nutrients – often these are the vitamins.
Especially with vitamin D deficiency, fatigue or exhaustionoften occurs.
If you also suffer from nervousness, weak muscles or even diminishing bone strength and poor tooth formation, you may be missing a nutrient. You should then check with your doctor of trust what exactly the deficiency is.
However, vitamin D mainly has an effect on the stability of the bones, which is why you should pay attention to your vitamin D balance for this reason.
In children, this can go even further: if there is a deficiency, there is a risk of rickets, i.e. a severe growth disorder.
According to a study by the University Hospital Zurich, an increase in vitamin D significantly improves fatigue symptoms. Researchers looked at 120 healthy individuals who had low levels of vitamin D and complained of fatigue. In the study, they applied the highest scientific standards.
In short, if your body suffers from a vitamin D deficiency, you get tired. If you then take vitamin D via supplements, the fatigue decreases significantly.
You suffer from a vitamin D deficiency? You should keep an eye on these symptoms in addition to fatigue
These are the most common symptomsif you have too little vitamin D:
- Circulatory problems and dizziness
- Weakening of the immune system
The characteristic and severe symptoms of vitamin D deficiency only occur with a permanent deficiency. Before that, you usually notice more psychological symptoms:
- you feel tired and beaten off
- you are depressed
- your emotions fluctuate in all directions: Sky high shouting to death saddened to death
- you are unfocused
- you don’t remember things in short-term memory anymore
Very severe, persistent deficiency leads to:
- Bone diseases such as osteoporosis (bone loss) and osteomalacia (bone softening)
- the risk of certain cancers may increase
In addition, increased blood pressure may occur.
In the long term, vitamin D deficiency affects a variety of important parts of your body:
- your cardiovascular system
- your organs in general
- cell health
- your immune system
- your muscles
- your nerves
Vitamin D is essential not only for your body,but also for your personal well-being. Without the important nutrient, you just don’t feel healthy.
Is a lack of vitamin D common?
Vitamin D is mainly produced by your body itself. It only needs direct sunlight on the skin.
You literally put vitamin D through the sun.
However, depending on the skin type and weather, this is not so easy. This is why more than half of Germans suffer from vitamin D deficiency.
The University of Giessen has similar findings in a study that found that half of women also suffer from vitamin D deficiency in the summer.
The National Consumption Study of the Federal Ministry of Food and Agriculture comes to even more frightening figures in 2018:
82 of the men and 91 of the women in Germany suffer from a vitamin D deficiency.
Therefore, it is recommended to have a blood test done in case of suspicion, so that you know exactly if there is a nutrient deficiency.
Based on the study situation, the German Society for Nutrition therefore recommends supplementation of vitamin Din the months of October to May. They recommend a dose of 20 micrograms per day for adults.
The usual forms are vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol)
Due to the lack of sun, dietary supplements become essential.
Vitamin D against fatigue and bone problems. Problems with recording.
You take very little vitamin D from your diet. Only fish, egg, liver and some mushrooms contain small amounts of the nutrient.
But especially in winter, or when you have stress and hardly get outside, the lack of sun is the main cause. Need to pay particular attention to:
- Seniors and seniors
- People who don’t go to the sun at all
- Persons with chronic diseases of the liver or kidneys
That’s why you take too little vitamin D and suffer from a deficiency
You have been in the sun a lot in the summer and should you have vitamin D in the body? After all, the sky was blue and the sun was shining in your face.
Nevertheless, even in this time you can not always record enough. The reasons are manifold and closely related.
Nowadays, man is not as often in the sunas it used to be. Our organism is actually used to exercise in the fresh air. But instead you sit in offices, drive by car or train and only walk short distances. All of this leads to less sun for your body: so you lack vitamin D.
To absorb enough vitamin D, you would also have to show a lot of skin. With normal clothing, the important sun rays only reach the hands and face. The rest of the skin surface is usually covered.
Short sleeves, sleeveless and short trousers or skirts would be important for health. However, the temperatures and also the working environment do not allow this to be so easy.
If you’re in the sun for a long time, you’re creeping in. Already from the sun protection factor 8 the UV-B rays no longer come into the skin. However, these are the stimuours for vitamin D production. Long suns are of no use here either. Short, daily sunlight is more helpful.
But that is not always possible. Light-skinned people don’t tolerate too much sun and you want to prevent sunburn for your health! Light-skinned people react more quickly to the sun’s irradiation and thus produce the helpful vitamin D better. But they simply tolerate too little sunlight.
Dark-skinned people, on the other hand, can stay longer in the sun. But they have the opposite effect, that they have to spend much more time in the sun to produce a similar amount of vitamin D.
Older people are still struggling with another problem. They produce 75 fewer vitaminDs than their younger counterparts. That’s why you often need supplements inold age.
Increased need or loss of vitamin D: Under these conditions, you need more to fight fatigue
If you suffer from certain diseases, have certain vices or are simply in special phases of your life, you usually need more vitamins:
- if you have a high fever
- for metabolic diseases
- during pregnancy or lactation
- Children and adolescents in growth phases
- in stressful situation
- if you are doing intensive sports
- if you smoke
- if you drink alcohol regularly
- if you are already in old age
- if you have higher vitamin losses due to diseases or therapies (dialysis, certain medications)
Alcohol in particular is a major blockage for vitamins. It can affect liver function. Your body does not absorb some vitamins in appropriate amounts.
Seniors have less energy needs and therefore have to eat less. At the same time, however, the vitamin requirement remains high. So they consume less nutrients, but they still need the same number.
A vitamin D deficiency goes hand in hand with fatigue
Vitamin D deficiency is therefore difficult to detect and the typical serious symptoms manifest only late.
Therefore, you should pay attention to the vitamin D content in the body, especially in the winter months. Your doctor will help you with blood tests.
The sun does not always compensate for the deficiency and dietary supplements are essential for many people due to our changed living conditions.