Even 9 out of 10 Lithuanians lack vitamin D, which is very important for our body – says dietician Dalia Vaitkevičiūtė. According to her, according to the research carried out in the country, the probability of this vitamin deficiency usually ranges from 40 to 80%, but from her medical practice the doctor says that in reality these numbers are really 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 breakage, persistent fatigue. However, if you experience these symptoms, you should find out if the weather is really guilty, because the lack of this vitamin and the inability to take measures in 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 period of the year, because vitamin D is called the sun vitamin, so its shortage is noticeable when people do not get enough direct sunlight, ”D. Vaitkevičiūtė said.
The highest vitamin D deficiency is observed between October and the end of May. Its reserves remain in the body for about a month, so even though this summer was sunny, it will not suffice for the cold season. By the way, even in the summer we can not get enough if we apply sunscreen with SPF. In order to get the recommended daily dose of vitamin D, it is recommended for a young person in the summer between 10am and 3pm. stay in the sun with bare hands and feet for 15 minutes.
More than half of the Spinter Survey polls in Lithuania have felt ailments that may be symptoms of vitamin D deficiency. One-third of Lithuanians felt frequent fatigue, bone, back or muscle pain. 22 percent often suffer from a variety of colds, and 21% of patients the mood of the respondents is often a burden.
“Lithuanians tend to pay attention to symptoms only when health is getting worse. 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 the functions of the body. It is important for normal weight, skin and nail condition. It is also involved in the smooth functioning of the brain, mental functions, and cardiovascular system. It has been found that this vitamin is important for the prevention of some types of cancer, ”said Vaitkevičiūtė.
According to a healthy nutritionist Indre Trusovas, vitamin D is exceptional in that it is very difficult to get food, unlike other vitamins. This vitamin is only present in egg yolk, fatty fish and some meat, as well as in oily dairy products, various cheeses.
Vitamin D can also be obtained with supplements, but it should be emphasized that vitamin D3 is preferred over 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 to international units.
For an adult, the daily dose of vitamin D is usually 600 international units, and from 70 years this dose increases to 800 units, depending on the case. However, according to I. Rabbit, if we wanted to get this dose from the fish, for example, we should eat almost a kilo of tuna a day, salmon – half a kilogram. Not only is it almost impossible, but also really expensive.
As vitamin D builds up in the body, the possibility of overdose increases. Vitamin D overdose may result in weakness, nausea, vomiting, diarrhea, calcium depletion in the body, and in rare cases, kidney problems. Vitamin D excess can promote the development of atherosclerosis.