Even 9 of the 10 Lithuanians do not have vitamin D, which is very important for our body – says nutritionist Dalia Vaitkevičiūtė. According to the research conducted in the country, the probability of this vitamin deficiency usually ranges from 40 to 80%, but from your medical practice the doctor says that in reality these numbers are actually higher.
Symptoms of vitamin D deficiency are often very common and non-exclusive, resulting in autumn, winter, stress but not vitamin D deficiency due to moody mood, bone cracking, persistent fatigue. However, if you have these symptoms, you should find out if the time is really to blame, because the lack of this vitamin and the inability to take action on time can have more serious consequences.
"In scientific sources, even the concept of a pandemic is used to describe this deficiency in Europe, and we see in general practice that this vitamin is lacking in most of our society. This is especially true in the cold season of the year because vitamin D is called sunshine vitamin, so your lack is noticeable when people do not get enough sunlight, "said D. Vaitkevičiūtė.
The largest deficiency of vitamin D is observed between October and the end of May. Your reserves remain in the body for about a month, so even if this summer is sunny, it will not be enough for the cold season. By the way, even in the summer, we can not get enough if we apply sunscreen with SPF. To get the recommended daily allowance of vitamin D, it is recommended for a young man in the summer between 10am and 3pm. stay in the sun with bare hands and feet for 15 minutes.
More than half of Spinter Survey's surveys in Lithuania have experienced illnesses that may be symptoms of vitamin D deficiency. One third of Lithuanians experienced frequent fatigue, bone pain, back or muscle. 22 percent often suffer from a variety of colds, and 21 percent of patients' moods of respondents is often a burden.
"Lithuanians tend to pay attention to symptoms only when their health is worsening. The usual symptoms of vitamin D deficiency are resolved until major problems arise. However, it is worth noting that this vitamin contributes to the maintenance of all functions of the body. It is important for normal weight, the condition of the skin and nails. It is also involved in the proper functioning of the brain, mental functions and cardiovascular system. It has been found that this vitamin is important for the prevention of some cancers, "said Vaitkevičiūtė.
According to a healthy nutritionist, Indre Trusovas, vitamin D is exceptional as it is very difficult to get food, unlike other vitamins. This vitamin is present only in egg yolk, fatty fish and a little meat, as well as in oily dairy products, assorted cheeses.
Vitamin D can also be obtained with supplements, but it should be emphasized that vitamin D3 is preferred to vitamin D2 derived from vegetable raw materials. They can be used daily, there is no big difference between oil and aqueous solutions, tablets, capsules, drops. It is important to know the recommended daily intake of vitamin D and the ability to convert micrograms into international units.
For an adult, the daily dose of vitamin D is generally 600 international units and, from the age of 70, that dose increases to 800 units, depending on the case. However, according to I. Rabbit, if we wanted to get this dose of fish, for example, we should eat almost a pound of tuna a day, salmon – half a kilo. It is not only almost impossible, but also very expensive.
As vitamin D accumulates in the body, the possibility of overdose increases. Overdose of vitamin D can result in weakness, nausea, vomiting, diarrhea, depletion of calcium in the body and, in rare cases, kidney problems. Excess vitamin D may promote the development of atherosclerosis.