If you want to maintain a normal immune system, you must ensure the supply of vitamin D. If you have the following symptoms, after excluding other related diseases, it may be that your body is deficient in vitamin D.
When the body is deficient in vitamin D
What are the symptoms?
1. Frequent depression.
Vitamin D has the function of maintaining the normal level of serotonin in the brain. Serotonin is considered to be one of the elements involved in happiness and well-being. When it is lacking, depression, listlessness, irritability, lack of energy, and even world-weariness can occur.
2. Weakness of the limbs.
There are vitamin D receptors in the muscles, and the body is more prone to fatigue, muscle pain, and weakness in the limbs when it is deficient.
3. Sweating and cramping.
Vitamin D can regulate calcium absorption, and lack of it can cause osteoporosis, sweating, and cramps.
4. Frequent colds.
Vitamin D helps maintain normal immunity, and a lack of it can lead to repeated infections or flare-ups of inflammation.
5. Increased hair loss.
Vitamin D has a role in maintaining the normal growth of hair follicles, and a lack of it can exacerbate hair loss.
New study finds that taking vitamin D
Reduces risk of immune diseases by 22%
Vitamin D is a very important and powerful vitamin that regulates calcium and phosphorus metabolism and promotes bone growth.
In addition, vitamin D also has immunomodulatory effects.
A total of 25,871 participants were enrolled in one trial, with a mean age of 67.1 years and a mean follow-up time of 5.3 years. The trial was divided into two groups and four groups, the two groups being vitamin D and placebo.
Vitamin D group: divided into two groups: "vitamin D3 + fish oil" and "vitamin D3 + placebo mimicking fish oil";
Placebo group: divided into two groups: "placebo simulating vitamin D + fish oil" and "placebo simulating vitamin D + placebo simulating fish oil".
It was found that the vitamin D group had a 22% lower risk compared to the placebo group.
Compared with the double placebo group, the risk of autoimmune diseases decreased by 31% in the "vitamin D3 + fish oil" group and 32% in the "vitamin D3 + placebo mimicking fish oil" group.
Researchers believe that one of the mechanisms by which vitamin D regulates immunity is that its metabolite 1,25-hydroxyvitamin D3 can bind to vitamin D receptors and enhance immune function by regulating gene expression.
In addition, 1,25-hydroxyvitamin D3 can regulate B cell proliferation, thereby playing an anti-inflammatory and immune maintenance role.
How should vitamin D be supplemented daily?
Eat and sunbathe
In all populations, people who are overweight or obese, people with little sun exposure, and breastfed infants and teens are at high risk for vitamin D deficiency, and if you experience any of the above symptoms, consult your doctor.
Under the condition of sufficient calcium and phosphorus supply, the appropriate intake of vitamin D for general adults is 10 micrograms/day; for adults over 65 years old, it is 15 micrograms/day.
There are two main ways to supplement:
One is to directly eat foods that contain vitamin D.
Such as fatty fish and fish eggs, animal liver, egg yolk, cheese and some mushrooms, etc., but only rely on food sources can not meet the daily needs.
The second is the sun.
Regular sun exposure is the best source of cheap and effective vitamin D for the human body. As long as adults are exposed to the sun regularly, vitamin D deficiency generally does not occur.
It is recommended that in the non-cold season, when the sun is mild, expose 30 cm of hands and feet every day, and expose to the sun for 10-30 minutes.
Do not put on glass or apply sunscreen, otherwise it will not be conducive to the synthesis of vitamin D.
For people who are prone to deficiency, additional vitamin D preparations can be supplemented under the guidance of a doctor after excluding relevant contraindications based on the results of laboratory tests.
At present, it is believed that the maximum tolerable intake of people over 11 years old is 50 micrograms per day, and the intake of vitamin D should not exceed this amount, otherwise excessive accumulation of vitamin D in the body will cause poisoning.
Text/Yu Kang (Professor, Department of Clinical Nutrition, Peking Union Medical College Hospital)