Even 9 out of 10 Lithuanians do not have vitamin D, which is very important for our body – says dietitian Dalia Vaitkevičiūtė. According to her, according to a country survey, the probability of this vitamin deficiency usually ranges from 40 to 80%, but from her medical practice, the doctor says that these numbers are actually actually higher.
Symptoms of vitamin D deficiency are often very common and non-exclusive, leading to autumn, winter, stress, but vitamin D deficiency due to mood swings, 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 the measures in time can have more serious consequences.
"In science, the simple concept of a pandemic describes this shortcoming in Europe and we generally see that this vitamin is missing in most of our society, especially in the cold of the year, because vitamin D is called sun vitamin, so its deficiency is evident when people they will not get enough direct sunlight, "said D. Vaitkevičiūtė.
The highest vitamin D deficiency is observed from October to the end of May. Its supplies remain in the body for about a month, so even though this summer was sunny, it will not be enough for the winter. By the way, even in the summer we will not get enough if we use sunscreen with SPF. In order to get the recommended daily dose of vitamin D, it is recommended for young people in the summer between 10:00 and 15:00. Stay in the sun with your bare hands and feet for 15 minutes.
More than half of Spinter Survey surveys in Lithuania experienced illnesses that may be symptoms of vitamin D deficiency. One third of Lithuanians felt frequent fatigue, bones, back or muscle pain. 22 percent often suffer from different types of colds and 21% of patients' moods are often a burden.
"Lithuanians tend to pay attention to symptoms only when health deteriorates, and the usual symptoms of vitamin D deficiency are resolved until serious problems arise, but it is important to note that this vitamin contributes to maintaining all body functions. skin and nails, and contributes to the smooth functioning of the brain, mental functions and cardiovascular system, and it has been found that this vitamin is important for the prevention of certain cancers, "said Vaitkevičiūtė.
According to Indre Trusovas, a healthy nutrition expert, vitamin D is exceptional because, unlike other vitamins, it is difficult to get food. This vitamin is present only in egg yolk, fat fish and some of the meat, as well as in oil dairy products, various cheeses.
Vitamin D can also be obtained with supplements, but it should be emphasized that vitamin D3 is more beneficial than vitamin D2 derived from plant 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 adults, the daily dose of vitamin D is typically 600 international units, and from 70 years this dose is increased 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 kilo of tuna a day, salmon – half a kilogram. Not only is it almost impossible but also really expensive.
How vitamin D builds up in the body increases the possibility of overdose. Excessive doses of vitamin D may cause 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.