Have you ever felt a certain discouragement to get out of bed and carry out your daily tasks? Among other possible factors – such as melancholy , depression, overload and stress – this can happen due to the lack of vitamins in your body, in particular Vitamin D.
In that sense, it is also known as the Vitamin of the Sun, after all, this is the main source of it for our body.
Despite being essential, the deficiency of this vitamin is very common and needs to be taken seriously. So, let’s talk now about how Vitamin D works in our body!
What is Vitamin D used for?
The main function of this nutrient is to help the absorption of calcium, being directly related to bone health, muscle strength and other metabolic processes. In addition, there are studies that reveal a possible relationship between the flow of vitamin D and depression , thus being a great ally in psycho-emotional balance .
Consequently, this vitamin is fully linked to our level of disposition and productivity , being a great source of energy for our body.
Vitamin D Deficiency: Main Symptoms
There is no exact value on the necessary levels of vitamin D in the body, after all, this will depend on more specific characteristics such as age group, weight and physical conditioning.
However, its deficiency can happen due to lack of sun exposure and the type of food, the main symptoms being:
- Frequent tiredness, fatigue and malaise;
- Low immunity;
- Weakness or pain in the bones and muscles;
- Dizziness and headaches.
In addition, its deficiency can develop serious health problems such as osteoporosis, rickets, diabetes , high blood pressure, multiple sclerosis and depression.
And is it possible to have excess of this nutrient?
Yes, but it’s quite difficult. It usually happens after a few months of excessive supplementation, above the recommended daily dose.
In general, it is said that the main symptoms presented by excess of this nutrient are: loss of appetite, nausea and vomiting, weakness, nervousness, anorexia and dehydration .
Its excess can also increase calcium uptake by the intestine, affecting the kidneys, blood vessels, lungs and heart.
It is worth emphasizing that each case is different, and that in order to have a diagnosis with complete certainty, it is necessary to consult a doctor and carry out the necessary procedures for evaluation. You can, and should, know your body, but always avoid self-medication and seek professional help.
How to check levels?
To check the level of vitamin D in your body, it is necessary to carry out a specific test, also known as the Hydroxyvitamin D Test , carried out through the collection of blood.
How to have a balanced amount of vitamin D?
The main source of vitamin D is the sun, so it is recommended to sunbathe for 5 to 30 minutes a day , preferably before 10 am or after 4 pm, times with a higher concentration of UVB rays, capable of stimulating the production of the nutrient .
But remember: a great exposure to the sun can be harmful, causing dehydration, depending on the situation. Also, you should always apply sunscreen before going out.
Other relevant points to consider when sunbathing are the season of the year and the geographical location of your city . All this can influence the best times and the necessary period of exposure .
In the winter
There are regions where winter is intense and long, making sunlight scarce, so whenever possible, during these periods, look for a crack of sun to brighten your day and increase your vital energy.
In the summer
It’s normal for people to look for shady or air-conditioned places this season, but look for times when the sun is milder to replenish your vitamin D and not harm your health.
Can food influence vitamin D levels ?
Food is one of our main allies when it comes to health and well-being . In this sense, it is also directly linked to the flow of vitamin D in our body.
Foods that help the absorption of vitamin D:
- Milk and derivatives;
- Eggs;
- Fish like salmon, tuna and sardines;
- liver steak;
- Mushrooms;
- Orange.
People with a vegetarian or vegan diet are prone to vitamin D deficiency, so double attention is needed. In this case, and in others that may be necessary, it is legal to supplement the body with capsules or vitamin complexes that contain vitamin D.
But remember, talk to a doctor first so he can assess the amount needed for your case .
How can the company help?
The company can be a huge influencer in raising mental and physical health awareness for its employees.
With that in mind, it is possible to carry out communications on the importance and benefits of having balanced levels of vitamin D, encouraging 15 minutes of rest to sunbathe and stretch the body.
In addition, it is possible to occasionally offer meals with foods containing vitamin D, explaining the need for conscious eating.
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