Responsible for basic functions in the body, vitamin D acts as a hormone and affects everything from bone health to emotional balance. However, a large portion of the population lives at less than ideal levels, largely due to their busy routines and lack of exposure to sunlight.
According to nutritionist Carolyn Campos, the vitamin is necessary for the body to function in harmony. He explains: “It helps absorb calcium and phosphorus, improves muscle performance, contributes to improving mood and strengthening the immune system.”
Read also
-
Claudia Meirelles
The doctor cites 4 vitamins that improve blood circulation and prevent blood clotting
-
health
Can vitamin D be considered a hormone? Understand the controversy
-
Life and style
The doctor highlights vitamins that protect blood circulation and the legs
-
Claudia Meirelles
Silent signs that may indicate vitamin B12 deficiency
Lack of sun and modern life
According to the expert, it is common for people to need nutritional supplements.
It is normal to need vitamin D supplements
“Our lifestyle does not always allow us to sunbathe at appropriate times. The ideal is to expose ourselves to the morning sun for 15 to 20 minutes a day, especially our arms, legs and the soles of our feet, which are the areas where absorption is fastest,” he points out.
When this is not possible, nutritional supplements, guided by a professional, are the safest alternative to maintain adequate levels.
Signs that you may be low on vitamin D
Caroline states that many patients are not even aware of the deficiency they suffer from, but the body usually gives clear warnings.
8 photos
Conditional closure.
1 of 8
Excessive fatigue
Getty Images 2 of 8
Lack of energy
Getty Images 3 of 8
Muscle weakness
Getty Images 4 of 8
Joint pain
Getty Images 5 of 8
Irritability and frustration
Getty Images 6 of 8
Hair loss
Getty Images 7 of 8
Low immunity
Getty Images 8 of 8
Bone pain and sensitivity
Getty Images
Main symptoms include:
- Excessive fatigue.
- Lack of energy
- Muscle weakness.
- Joint pain
- Irritability and frustration.
- Hair loss
- Low immunity
- Bone pain or tenderness.
What is the ideal level?
Evaluation should be done by examination. The nutritionist explains the parameters:
- Above 40 ng/ml – good levels
- Between 30 and 40 ng/ml – pay attention
- Less than 30 ng/ml – nutrient deficiency
Foods that help increase vitamin D
Although the sun is the main source, certain foods can help maintain the balance of nutrients. Check out the ones in the gallery:
7 photos
Conditional closure.1 of 7
Salmon and tuna
Getty Images 2 of 7
Chestnut
Getty Images 3 of 7
Avocado
Getty Images 4 of 7
yolk
Getty Images 5 of 7
Liver
Getty Images 6 of 7
Mushrooms
Getty Images 7 of 7
olive oil
Getty Images
- salmon;
- tuna;
- Chestnut.
- avocado;
- yolk;
- liver;
- olive oil;
- Mushrooms.
According to Caroline, these choices support a routine of sun exposure and nutritional supplements when necessary.
To learn more, follow Vida&Estilo’s profile on Instagram.
About The Author
