Category: Nutrition

Around one-in-four people may have a vitamin B12 deficiency, according to research.

Small white spots on the skin can be a sign of vitamin B12 deficiency.

The white spots often appear on the outside of the forearm, but can be anywhere.

Around one-in-four people may have a vitamin B12 deficiency, according to a recent study.

The body uses vitamin B12 to make red blood cells and to keep the nervous system healthy.

Vitamin B12 deficiency can lead to low levels of melatonin, which contributes to the white spots on the skin.

Other, more common signs of vitamin B12 deficiency include feeling tired, experiencing muscle weakness and being constipated.

Vitamin B12 levels can be boosted through supplementation or by eating foods such as dairy, liver, salmon and eggs.

The study examined blood samples from 1,079 older adults in Germany.

The results showed that 27 percent were deficient in vitamin B12.

Along with this, over half were vitamin D deficient.

Ms Romy Conzade, the study’s first author, said:

“The results are very clear.

Fifty-two percent of the examined older adults had vitamin D levels below 50 nmol/L and thus had a suboptimal vitamin D status.”

Dr. Barbara Thorand, study co-author, said:

“Our study also shows that regular intake of vitamin-containing supplements goes along with improved levels of the respective vitamins.

However, vitamin-containing supplements are not a universal remedy, and particularly older people should watch out for maintaining a healthy and nutritious diet.”

The study was published in the journal Nutrients (Conzade et al., 2017).

Up to 50 percent of the population of the world is deficient in vitamin D.

Weak muscles can be a sign of vitamin D deficiency, research finds.

Older people with weak muscles are twice as likely to have a vitamin D deficiency.

Skeletal muscles which are connected to bones, give us the ability to move, balance, and perform physical activities.

Keeping skeletal muscles healthy is important for successful ageing because better mobility and reduced weakness will improve quality of life.

The signs and symptoms of vitamin D deficiency can vary, but some common ones include:

1. Fatigue and tiredness
2. Bone pain and muscle weakness
3. Depression
4. Impaired wound healing
5. Hair loss
6. Bone deformities
7. Frequent infections or illnesses
8. Slow wound healing
9. Soft or brittle bones

Many of these symptoms can also be caused by other factors and some people may not experience any symptoms at all.

Vitamin D and muscle strength

Adequate levels of 25-hydroxyvitamin D appear to be as important as resistance training, such as weight exercises, in maintaining muscle function.

To determine the relation between poor muscle function and vitamin D, the study analysed data from 4,157 people who were 60 years and older.

They were given some physical performance tests, including the Short Physical Performance Battery (SPPB) and hand grip strength to measure participants muscle strength and physical function.

Their serum 25(OH)D concentration was also measured for vitamin D status.

Vitamin D deficiency was defined as a serum level below 30 nmol/L, the cut-off point which is used for bone disease.

They found that muscle weakness in people with vitamin D deficiency was double the rate than those with adequate levels of vitamin D.

Also, poor physical performance and low muscle strength was three times higher in participants with vitamin D deficiency.

Dr Maria O’Sullivan, the study’s co-author, said:

“Our results show that vitamin D deficiency increased the likelihood of poor muscle function in older adults and confirms the protective effect of physical activity.

Maintaining muscle function is incredibly important, and often overlooked, in promoting healthy ageing.

Addressing this through multimodal approaches that incorporate physical activity, reversing vitamin D deficiency and other modifiable diet and lifestyle components require further investigation.”

50% are vitamin D deficient

According to experts, up to 50 percent of the population of the world is deficient in vitamin D.

Vitamin D deficiency is linked to poor immune function, sleep quantity and quality, low mood, muscle fatigue, difficulties with learning and memory, gut problems, and headaches.

Another study reveals that people with low levels of vitamin D are likely to wake more during the night and to have less sleep overall.

Dr Eamon Laird, the study’s co-author, said:

“Vitamin D deficiency and physical activity are modifiable factors.

Some countries, for example Finland, have successful implemented a vitamin D food fortification policy which has all but eliminated deficiency in the population.

Such a policy could similarly be implemented in the UK and Ireland for older populations.”

The study was published in the journal Clinical Interventions in Aging (Aspell et al., 2019).

Diseases linked to vitamin D deficiency include cardiovascular disease, diabetes and cancer.

Throbbing pains in the back or knees could be signs of vitamin D deficiency.

The pain can feel like a penetrating ache sensed deep in the body.

Aching bones are linked to vitamin D deficiency because it is vital to bone health.

The substance is required to help regulate the levels of calcium and phosphate in the body.

A 10 mcg supplement is typically enough during the winter months to supplement dietary intake.

Vitamin D deficiency can be detrimental to overall health as well.

Deficiency in this vitamin has also been linked to multiple sclerosis, high blood pressure and diabetes.

Other possible signs of vitamin D deficiency include depression, feeling sleepy and a lack of energy.

Some studies estimate that up to 70 percent of people could have a vitamin D deficiency.

Much of the body’s vitamin D is produced in response to sunlight on the skin.

That is why levels are typically lower in the body through the winter months in northern latitudes.

Getting outside for a 20-minute walk a few times a week can be enough for the body to produce the required amounts of vitamin D.

Some of the best dietary sources of vitamin D are eggs, oily fish and mushrooms.

One study of postmenopausal women found very high levels of vitamin D deficiency.

The study’s authors recommend that:

“A healthy lifestyle should include exposure to the sun for 15 minutes three to four times per week when the weather permits since 90% of vitamin D is synthesized upon the skin having contact with sunlight.”

Many health problems could be linked to vitamin D deficiency, said Dr Faustino Pérez-López, the study’s first author:

“We believe that many diseases can be aggravated by a chronic deficiency of vitamin D.

Healthcare professionals should be aware that this is a common problem which affects a large part of the population in Europe, even those who live in sunny places.”

Vitamin D supports the mineral density of bones and aids neuromuscular function as well as reducing the risk of fracture.

Other disease linked to vitamin D deficiency include cardiovascular disease, diabetes and cancer.

The study was published in the journal Maturitas (Pérez-López et al., 2012).

Over half the people in the study had a vitamin B12 deficiency.

Depression and lethargy can be signs of a vitamin B12 deficiency, research finds.

Vitamin B12 deficiency is easy to rectify with supplements or by dietary changes.

The body uses vitamin B12 to make red blood cells and to keep the nervous system healthy.

Other common signs of vitamin B12 deficiency include experiencing muscle weakness and being constipated.

Over half the people in the study had a vitamin B12 deficiency.

Professor Heather Keller, the study co-author, said:

“The negative effects of a B12 deficiency are considerable.

This is of particular importance in the context of our aging population with more Canadians requiring long-term care.”

The study included 412 older people entering care homes.

Just over half had low vitamin B12 levels, with 14 percent being deficient.

Kaylen Pfisterer, the study’s first author, said:

“In spending time in long-term care homes, you often see depression and loneliness.

This is why we need to do everything in our power to enhance quality of life and quality of care in this setting.

Screening for B12 deficiency is a first step to targeting B12 treatment to those who may benefit most.”

Vitamin B12 levels can be boosted through supplementation or by eating foods such as dairy, liver, salmon and eggs.

The study was published in the journal Applied Physiology, Nutrition, and Metabolism (Pfisterer et al., 2019).

Around half the world’s population are thought to have an insufficiency of this vitamin.

A triple dose of vitamin D3 supplementation in the first two years of life reduces the chance of mental health problems later on by around 50 percent, a high-quality experiment finds.

Infants who were given 30 µg of vitamin D daily, which is three times the recommended dose, were only half as likely to have internalising problems by age 6-8.

Internalising problems are those in which a person keeps their problems to themselves, including depression, anxiety, loneliness and withdrawal.

Dr Samuel Sandboge, the study’s first author, said:

“Our results suggest that a higher dose of vitamin D3 supplementation during the first years of life may reduce the risk of internalizing psychiatric symptoms in late preschool and early school age.”

Vitamin D and mental health

The randomised controlled trial, which was carried out in Finland, was inspired by the link found between low childhood vitamin D levels and mental health problems.

Almost 350 children were given either a dose of 10 µg or 30 µg of vitamin D from age 2 weeks until 2-years-old.

The results showed that at 6- to 8-years-old, almost 12 percent of children given 10 µg had significant internalising problems.

In the 30 µg group, though, this figure was under 6 percent.

No differences were seen in the number of externalising problems.

Externalising disorders include ADHD and conduct disorder.

Later in life externalising disorders include substance abuse, antisocial personality disorders and even psychopathy.

Dr Samuel Sandboge warned that the study has drawbacks:

“The results and their potential implications are interesting, but further research is needed to confirm the results.

In the interpretation of the results, we must note, among other things, that we studied the psychiatric symptoms only as parent-reported.

Furthermore, the participants of the study were children with Nordic ancestry living in Finland who had good levels of vitamin D.”

Widespread deficiency

Around half the world’s population are thought to have an insufficiency of vitamin D, and 10 percent are deficient.

Vitamin D plays an important role in the development of the brain.

It is notable that a rise in autism and ADHD rates has happened at a time when there have been significant drops in average levels of vitamin D.

Related

• A mother’s deficiency in vitamin D may contribute to the development of autism in her children.
• Zinc deficiency could be involved in the development of autism.
• Vitamin D activates a gene which produces an enzyme leading to higher levels of serotonin.

The study was published in JAMA Network Open (Sandboge et al., 2023).

Omega-3 fatty acids in the diet can prevent this serious disorder.

Problems with vision can be a sign of omega-3 deficiency, research suggests.

Age-related macular degeneration disorder is an eye disease which is linked to omega-3 fatty acids deficiency.

Macular degeneration is a common medical condition, affecting a large group of the population at age 40 and older.

Deterioration of the macula, an area of the retina, can result in losing central vision but not complete blindness.

A review of nine studies on 90,000 people found that a diet rich in omega-3 fatty acids was associated with a 38 percent reduction in the risk of age-related macular degeneration.

Omega-3 fatty acids are polyunsaturated fats considered to be essential as our body cannot produce them and so they are obtained from the diet.

These type of fats are mostly found in oily fish (fatty fish) and have many health benefits, therefore they known as “good” fats.

Eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA), and alpha-linolenic acid (ALA) are the main types of omega 3 fatty acids.

Fatty fish such as salmon, trout, herring, sardines, and fish oils, including cod liver oil, are high in EPA and DHA.

ALA is found in fats from plant foods such as nuts and seeds — walnuts and rapeseed are good sources of this nutrient.

Age-related macular degeneration is a leading cause of sight loss which affects about 3 million people in the U.S. and more than 600,000 people in the UK.

Early signs of macular degeneration includes fuzzy, blurry and impaired vision, difficulty reading or seeing details like recognising faces or watching television.

A study found that having one or more servings of fish per week reduced the risk of age-related macular degeneration by 42 percent.

The authors said:

“This lower risk appeared to be due primarily to consumption of canned tuna fish and dark-meat fish.”

Dark-meat fish in this study included salmon, sardines, bluefish, mackerel, and swordfish.

Knowing how dietary essential omega-3 fatty acids work can be useful in treating and prevention of different disorders.

It appears that DHA is the key since it generates signaling molecules called docosanoids where there is a disruption within cells due to a disease or an injury.

Docosanoids can protect neurons by controlling specific genes in the brain and retina and asking the genes how to respond.

Moreover, DHA from the liver is concentrated in photoreceptors, a type of cell in the retina that responds to light.

Retinal degeneration including macular degeneration occurs when photoreceptors cannot get enough DHA.

When a gene that controls the DHA uptake is turned off then photoreceptors die and mutation of an amino acid in these cells leads to a disorder of the eyes that causes loss of vision known as retinitis pigmentosa.

Two studies were published in Arch Ophthalmol (Chong et al., 2008); (Christen et al., 2011); the other study was published in the Journal of Biological Chemistry (Asatryan et al., 2017).