Especially in winter, many people lack vitamin D. The doctor Dr. Matthew Goldman from the Cleveland Clinic in the USA explains how to recognize a vitamin D deficiency and how to counteract it.
Vitamin D is extremely important for our health. It is synthesized in our body when UV-B rays hit the skin. However, the problem is that with less sunlight in winter, much less vitamin D is produced, explains Dr. Goldman.
Winter clothing promotes vitamin D deficiency
Winter clothing also contributes to less sun reaching the skin, so that even less vitamin D is synthesized, which can easily lead to a vitamin D deficiency.
If there is a suspicion or a general increased risk of a vitamin D deficiency, such as in infants and people over the age of 65, a medical test can provide clarity, explains the doctor. This way you can estimate whether taking vitamin D supplements is necessary.
Evidence of vitamin D deficiency
The typical symptoms of a vitamin D deficiency are mentioned by Dr. Goldman fatigue, bone pain and muscle weakness. In addition, a vitamin D deficiency can sometimes also be noticeable through impaired memory.
In the long term, a vitamin D deficiency can also damage bones. “Vitamin D deficiency can lead to a higher risk of a number of problems, including osteoporosis, which increases the risk of bone fractures,” he said in a recent Cleveland Clinic post.
Pay attention to a diet rich in vitamin D
To prevent vitamin D deficiency, it can be useful, especially in winter, to eat foods that are rich in vitamin D, such as salmon or fortified mushrooms, explains Dr. Goldman.
According to the German Nutrition Society (DGE), for example, 100 grams of salmon already contain 16 micrograms of the healthy vitamin. However, according to a study, farmed salmon only has around 25 percent of the vitamin D content of wild salmon.
Overall, a diet that contains a lot of vitamin D can definitely contribute to the supply of the important vitamin, but only to a limited extent. However, if signs of a vitamin D deficiency appear, a medical check-up and, if necessary, prescription of vitamin D preparations is urgently advisable. (as)