The Truth About Vitamin D Deficiency: Don’t Ignore These 5 Warning Signs

Vitamin D deficiency is still common around the world.

Vitamin D deficiency is still common around the world.

Depression, tiredness and weak muscles can all be signs of vitamin D deficiency, research finds.

The vitamin is also thought to play a role in regulating serotonin, a neurotransmitter important for mood.

One study has linked vitamin D deficiency to a 75 percent higher risk of depression.

Other signs of vitamin D deficiency include headaches and poor sleep.

Vitamin D deficiency is still common around the world.

The main function of vitamin D in the body is to help it absorb calcium.

Vitamin D deficiency is linked to rickets in children.

Rickets is a disease that affects bone development, causing them to be painful and soft.

In adults, vitamin D deficiency can contribute to the risk of bone fractures and osteoporosis.

Elderly people, in particular, may benefit from vitamin D and calcium supplementation to reduce the risk of fracture.

The current guidelines for the amount of vitamin D required in the body vary.

Professor Sylvia Christakos, the study’s first author, said:

“Recommendations based on earlier studies using a number of different tests for vitamin D levels persist and, not surprisingly, current guidelines vary.

For example, it is not clear that the most optimal levels for vitamin D are the same for Caucasians, blacks or Asians alike.

More laboratories are now implementing improved tests and efforts are being made to standardize results from different laboratories.”

The current recommendations by the National Academy of Medicine are 600 IU per day for adults.

Foods that are rich in vitamin D include oily fish and eggs, but most people get their vitamin D from the action of sunlight on the skin.

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

The study was published in the journal Metabolism (Christakos et al., 2019).

The Vitamin Deficiency That Increase Premature Death Risk 25%

There is a higher risk of premature death for those who are deficient in this vitamin.

There is a higher risk of premature death for those who are deficient in this vitamin.

Being deficient in vitamin D can lead to serious health issues.

Examples include bone loss, poor immune system, increased risk of heart disease and diabetes, multiple sclerosis, depression, and anxiety.

Further evidence from a University of South Australia study reveals a strong link between low vitamin D levels and increased odds of premature death from any cause including respiratory diseases, cancer and cardiovascular disease.

The study also found that the likelihood of early death reduced steeply when vitamin D concentrations increased by 50 nmol/L.

Vitamin D deficiency is identified when a person’s serum level of 25-hydroxyvitamin D (25(OH)D) is less than 25 nmol/L.

Our skin absorbs vitamin D by exposure to sunlight — but even with its abundance in Australia, one third of Australian adults are vitamin D deficient.

Mr Joshua Sutherland, the study’s first author, said:

“While severe vitamin D deficiency is rarer in Australia than elsewhere in the world, it can still affect those who have health vulnerabilities, the elderly, and those who do not acquire enough vitamin D from healthy sun exposure and dietary sources.

Our study provides strong evidence for the connection between low levels of vitamin D and mortality, and this is the first study of its kind to also include respiratory disease related mortality as an outcome.

We used a new genetic method to explore and affirm the non-linear relationships that we’ve seen in observational settings, and through this we’ve been able give strong evidence for the connection between low vitamin D status and premature death.

Vitamin D deficiency has been connected with mortality, but as clinical trials have often failed to recruit people with low vitamin D levels — or have been prohibited from including vitamin deficient participants — it’s been challenging to establish causal relationships.”

The research used the records of 307,601 white adults in the UK Biobank study who were between 37 and 73 years old.

The average levels of vitamin D were estimated at 45 nmol/L and vitamin D deficiency was classified as concentrations below 25 nmol/L.

During the 14 years of follow-up, 18,700 of the participants died.

The risk of premature death was increased by 25 percent for those with vitamin D deficiency.

However, when vitamin D concentrations increased to 50 nmol/L, the odds of dying were reduced, especially among people who were severely deficient.

Professor Elina Hyppönen, the study’s senior author, said:

“The take-home message here is simple — the key is in the prevention.

It is not good enough to think about vitamin D deficiency when already facing life-challenging situations, when early action could make all the difference.

It is very important to continue public health efforts to ensure the vulnerable and elderly maintain sufficient vitamin D levels throughout the year.”

Signs of vitamin D deficiency

Vitamin D deficiency exhibits various signs and symptoms.

Sleepiness and fatigue during the day, weight gain, and muscle weakness have all been reported among those who suffer from vitamin D deficiency.

However, all of these symptoms are general and could be related to other conditions.

That is why, if you are worried, it is important to get checked out by a healthcare provider.

Vitamin D is vital for regulating the levels of phosphate and calcium in the body.

These are essential to the bones, teeth and muscles.

The study was published in the journal Annals of Internal Medicine (Sutherland et al., 2022).

How To Live A Longer Life By Maintaining Optimal Sodium Levels

The study sheds light on the critical link between sodium levels and aging, with potentially life-altering implications.

The study sheds light on the critical link between sodium levels and aging, with potentially life-altering implications.

Drinking plenty of water slows down the aging process, improves sleep, and lowers the odds of having lung and heart disease, a study finds.

Those who do not get enough fluids were found to have high levels of sodium and consequently were more likely to age quicker, develop various conditions, and die earlier.

The study analysed health data from 11,255 participants in their 50s with a 25-year follow-up period.

The results revealed a strong connection between sodium levels and the aging process.

The team found that those with blood sodium levels higher than the normal range (135–146 mmol/l) aged faster and were at higher risk of developing health issues such as dementia, diabetes, lung disease, blood circulation disorder, heart failure, and stroke.

They suggest a serum sodium level of 142 mmol/l should be used as the starting point in clinics to identify individuals at risk.

Staying hydrated

When we don’t drink enough or are dehydrated (losing more fluid than take in), it leads to higher amounts of sodium in the blood which can cause serious damage to the cells.

On the other hand, staying hydrated will have an anti-aging effect and will reduce the risk of long-term diseases.

Dr Natalia Dmitrieva, the study’s first author, said:

“The results suggest that proper hydration may slow down aging and prolong a disease-free life.”

Previous studies have shown that elevated serum sodium levels can increase heart disease risk.

This study went further and examined how high sodium intake can affect biological aging.

They looked at 15 risk factors such as cholesterol, blood glucose, and blood pressure and how well participants’ respiratory,  immune system, heart, kidney, and metabolism were doing.

They found that those with serum sodium levels above 142 mmol/l had a 15 percent greater risk of being biologically older than their actual age.

The odds were increased to 50 percent for adults with levels above 144 mmol/l and they had a 21 percent elevated risk of dying at a younger age.

Moreover, those with levels above 142 mmol/l were 64 percent more likely to develop serious conditions such as dementia, lung disease, diabetes, cardiovascular disease, and stroke.

However, increasing daily water intake would lower sodium concentration and help those with levels above 142 mmol/l.

Recommended intake of water

The National Academies of Medicine recommends a daily fluid intake of 1.5-2.2 litres equivalent to 6-9 cups for women and 2-3 litres or 8-12 cups for men.

Some people, though, due to their health conditions might need specific medical guidance.

Dr Manfred Boehm, study co-author, said:

“The goal is to ensure patients are taking in enough fluids, while assessing factors, like medications, that may lead to fluid loss.

Doctors may also need to defer to a patient’s current treatment plan, such as limiting fluid intake for heart failure.”

The researchers hinted that half of the world population’s daily fluids intake is less than the recommended amount.

Dr Dmitrieva said:

“On the global level, this can have a big impact.

Decreased body water content is the most common factor that increases serum sodium, which is why the results suggest that staying well hydrated may slow down the aging process and prevent or delay chronic disease.”

The study was published in the journal eBioMedicine (Dmitrieva et al., 2023).

A Sign Of Omega-3 Deficiency

The correct type and ratio of essential fatty acids in the diet can prevent this common condition.

The correct type and ratio of essential fatty acids in the diet can prevent this common condition.

Dry eye syndrome can be an outcome of omega-3 fatty acids deficiency, a study has found.

The condition causes symptoms such as irritation, pain, dryness and a sandy or gritty sensation in the eye.

Untreated dry eye syndrome can result in scarring of the cornea and eventually loss of vision.

The disease affects millions of people’s quality of life, but a diet high in omega-3 fatty acids might be able to treat it.

Omega-3 fatty acids are polyunsaturated fats considered to be essential as our body cannot produce them.

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

The three type of omega-3 fatty acids are EPA and DHA, found in certain fish, and ALA (alpha-linolenic acid) which is mainly found in plant oils.

Salmon, mackerel, sardines, anchovies, oysters, sea bass, herring, trout, cod, tuna and algae are all sources of EPA and DHA.

Seeds and nuts such as chia seed, walnuts, hemp seeds, cashews and almonds are good sources of ALA.

Researchers suggest that the imbalance of omega-3 and omega-6 fatty acids in American’s dietary habits is linked to the onset of this eye disease.

The Western diet can elevate the risk of dry eye syndrome since it is low in omega-3 but in contrast contains a very high amount of omega-6.

Cooking oils (sunflower, corn, soybean), salad dressing, mayonnaise and meats are high in omega-6.

Dr Biljana Miljanovic, the study’s first author, said:

“Dry eye syndrome impacts quality of life, productivity and safety for millions of people.

Unfortunately, there is little advice clinicians can offer about its prevention.

Our study set out to examine how changing dietary habits in America, primarily a shift in the balance of essential fatty acids we are consuming, may be associated with onset of this eye disease.

We found that a high intake of omega 3 fatty acids, often referred to as a ‘good’ fat, commonly found in fish and walnuts, is associated with a protective effect.

Conversely, a higher ratio of omega 6, a fat found in many cooking and salad oils and animal meats, compared to omega 3 in the diet, may increase the risk of dry eye syndrome.”

The study found that the risk of dry eye syndrome was reduced by 20 percent in participants who had omega-3 in their diet.

Currently, Western diets consists of 15:1 ratio of omega-6 to omega-3, which is linked to a 2.5-fold greater risk of dry eye syndrome.

In this study, participants who ate five servings (113 gram per serving) of tuna a week were at 68 percent lower risk of dry eye disease in contrast to those who had only one serving a week.

Dry eyes can result in serious problems related to visual activities.

The discomfort and pain is more prominent during driving, reading, using a computer, watching TV, or focusing on a task.

One of the problems associated with dry eye syndrome is reduction in the quantity and quality of tears.

Without moisture the eyes become inflamed and this can lead to different types of disorders.

The study was published in the American Journal of Clinical Nutrition (Miljanovic et al., 2005).

Unlock The Secrets To A Longer Life With The Right Mix Of Fruits And Veg

The right amount of fruit and vegetables for long-life and a lower risk of heart disease and cancer.

The right amount of fruit and vegetables for long-life and a lower risk of heart disease and cancer.

People who eat high amounts of fruits and vegetables every day are more likely to be protected from cardiovascular diseases, cancers, and many other long-term illnesses.

Despite this, barely one-in-10 people consume an adequate amount of fruits or vegetables regularly.

According to a study, eating 3 servings of vegetables and two of fruits a day is the right ratio for your five-a-day recommended intake to optimise lifespan.

Dr Dong Wang, the study’s first author, said:

“While groups like the American Heart Association recommend four to five servings each of fruits and vegetables daily, consumers likely get inconsistent messages about what defines optimal daily intake of fruits and vegetables such as the recommended amount, and which foods to include and avoid.”

The study analysed data regarding fruit and vegetable intake which was obtained from 2 million adults in 29 countries.

They found that:

  • Five servings of fruits and vegetables per day was linked to reduced death risk.
  • Eating three servings of vegetable and two servings of fruits every day was linked to the utmost longevity.
  • Participants who had five servings of fruits and vegetable a day were 13 percent less likely to die from any illnesses than those who had two servings of fruit and vegetables a day.
  • Also, they had a 35 percent reduced risk of dying from lung conditions like chronic obstructive pulmonary disease (COPD), a 12 percent reduced risk of dying from heart disease, and a 10 percent reduced risk of dying from cancer.
  • Not all fruits and vegetables are equal: Vitamin C-rich and beta carotene-rich fruit and vegetables such as berries, citrus fruits, and carrots, and green leafy and cruciferous vegetables such as lettuce, spinach and kale showed benefits, while starchy vegetables such as corn and peas, potatoes, and fruit juices didn’t show any benefits in terms of lowering death risk or increasing longevity.

Dr Wang said:

“People should ideally consume five servings of fruit and vegetable each day.

This amount likely offers the most benefit in terms of prevention of major chronic disease and is a relatively achievable intake for the general public.

We also found that not all fruits and vegetables offer the same degree of benefit, even though current dietary recommendations generally treat all types of fruits and vegetables, including starchy vegetables, fruit juices and potatoes, the same.”

Dr Anne Thorndike from Harvard Medical School in Boston and chair of the American Heart Association’s nutrition committee, said:

“The American Heart Association recommends filling at least half your plate with fruits and vegetables at each meal.

This research provides strong evidence for the lifelong benefits of eating fruits and vegetables and suggests a goal amount to consume daily for ideal health.

Fruits and vegetables are naturally packaged sources of nutrients that can be included in most meals and snacks, and they are essential for keeping our hearts and bodies healthy.”

The study was published in the journal Circulation (Wang et al., 2021).

A Painful Sign Of Omega-3 Deficiency

Lack of omega-3 fatty acids in the body might be the reason why we are vulnerable to this disease.

Lack of omega-3 fatty acids in the body might be the reason why we are vulnerable to this disease.

Inflammation can be a sign of omega-3 deficiency, research finds.

Consuming oily fish like salmon, trout, sardines, mackerel, herring and fish oil supplements can lower inflammation.

Previous studies have suggested that a high intake of oily fish (fatty fish) can reduce several disorders.

Researchers from the Norwegian University are adding more weight to the importance of omega-3.

They show that omega-3 fatty acids can lower dangerous inflammatory responses in our body.

Our immune system produces inflammation to protect the body from infections like the common cold, throat, ear infections and so on.

But when the inflammation is too strong, this can lead to developing inflammation-related diseases and autoimmune disorders.

Prolonged inflammation results in life-threatening conditions such as cancer, Alzheimer’s, chronic inflammatory bowel diseases, asthma, rheumatoid arthritis, heart disease and diabetes-related injuries.

Omega-3 fatty acids are healthy fats that have anti-inflammatory properties, consequently they are able to dampen inflammatory responses in the body.

White blood cells are an important part of our immune system as they can locate foreign particles such as microbes and cancer cells and eat them.

These cells monitor everything in our body and use the information that they gain from different receptors or sensors in order to stimulate inflammatory responses.

The white blood cells ability to manage inflammatory reactions relies on different processes and one is “self-eating”.

Autophagy or “self-eating” is vital for whether a white blood cell is too active or not since it is cleaning out the cells that are damaged and dysfunctional.

Omega-3 appears to change autophagy in white blood cells and can reduce activation of inflammatory reactions.

Omega-3 also reduces the responses related to proteins that are involved in regulating immune system activities.

Therefore, supplementation of omega-3 fatty acids can help patients with different forms of cancer, cardiovascular diseases, inflammatory bowel disease, multiple sclerosis, meningitis, Alzheimer’s, infectious disease or even jaundice.

The study was published in the journal of Autophagy (Mildenberger et al., 2017).

Mediterranean Diet’s Key Ingredient Proven to Fight Aging And Its Diseases

This fat actually helps you live longer and reduces the incidence of age-related diseases.

This fat actually helps you live longer and reduces the incidence of age-related diseases.

Olive oil — which is one of the main ingredients in the Mediterranean diet — is key to fighting aging and its related diseases, including cardiovascular disorders, diabetes, Alzheimer’s and Parkinson’s, a study has found.

Scientists at the University of Minnesota Medical School have identified how that diet might affect diseases associated with aging.

Previous studies suggest that a diet rich in polyphenol resveratrol antioxidants protects the body against damage and aging.

Resveratrol is a natural compound found in grapes, blueberries, cranberries, red wine, and dark chocolate.

They thought that this antioxidant can activate a certain pathway in our cells known to have anti aging action.

But this study suggests that actually the fat in olive oil can activate this pathway and the fat is the main key for improving health and increasing longevity.

However, consuming olive oil alone is not enough since it is most beneficial to health when coupled with a low-calorie diet and exercise.

Professor Doug Mashek, the study’s leader, said:

“We found that the way this fat works is it first has to get stored in microscopic things called lipid droplets, which is how our cells store fat.

And then, when the fat is broken down during exercising or fasting, for example, is when the signaling and beneficial effects are realized.”

The authors are hoping to improve human health by using this discovery in new drugs or certain dietary regimens.

Professor Doug Mashek explained:

“We want to understand the biology, and then translate it to humans, hopefully changing the paradigm of healthcare from someone going to eight different doctors to treat his or her eight different disorders.

These are all aging-related diseases, so let’s treat aging.”

The study was published in Molecular Cell (Najt et al., 2019).

B12 And The Brain: How A Deficiency Affects Emotional Well-Being

Both vitamin B12 and folate are vital to the production of critical neurotransmitters, such as serotonin and noradrenaline.

Both vitamin B12 and folate are vital to the production of critical neurotransmitters, such as serotonin and noradrenaline.

Feeling depressed can be a sign of vitamin B12 deficiency, a study suggests.

Typical symptoms of depression, along with low mood, include difficulty concentrating and low energy and motivation.

Researchers have found that supplementation with vitamin B12 can help reduce depression symptoms.

Vitamin B12 is an essential nutrient that plays a critical role in the functioning of the brain and the nervous system.

Both vitamin B12 and folate are vital to the production of critical neurotransmitters, such as serotonin and noradrenaline.

Depression is often linked to low levels of serotonin in the brain.

One study has found that those with low levels of vitamin B12 are at triple the risk of developing melancholic depression.

Melancholic depression mostly involves depressed mood.

Depression linked to B12 deficiency

The current study included 115 people experiencing depression.

They were split into three group depending on how well they responded to depression treatment.

The results of blood tests revealed that those who responded the best to treatment had the highest levels of vitamin B12.

After treatment, those who were experiencing the highest levels of depression had the lowest levels of vitamin B12 in their system.

The study’s authors write:

“As far as we know, there have been no previous studies that have suggested a positive relationship between vitamin B12 and the treatment outcome in patients with major depressive disorder who have normal or high vitamin B12 levels.”

The link between depression and vitamin B12 deficiency may be explained by the fact that B12 deficiency can cause damage to the nervous system, which can affect the function of neurotransmitters and lead to symptoms of depression.

Additionally, B12 deficiency can also lead to anaemia, which is a condition characterized by a low red blood cell count.

Anaemia can cause fatigue, weakness, and irritability, all of which can contribute to feelings of depression.

Common signs of B12 deficiency

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

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.

Good sources of vitamin B12 include fish, poultry, eggs and low-fat milk.

Fortified breakfast cereals also contain vitamin B12.

People who may have difficult getting enough vitamin B12 include vegetarians, older people and those with some digestive disorders, such as Crohn’s disease.

Vitamin B12 deficiency can also be caused by certain medical conditions or by certain medications, such as proton pump inhibitors or metformin.

The study was published in the journal BMC Psychiatry (Hintikka et al., 2003).

An Obvious Sign of Vitamin D Deficiency

Levels are typically lower in the body through the winter months in northern latitudes.

Levels are typically lower in the body through the winter months in northern latitudes.

Depression symptoms like energy loss, concentration problems and lack of pleasure can be signs of vitamin D deficiency, research finds.

Around half of the world’s population is deficient in vitamin D.

Most people get their vitamin D from the action of sunlight on the skin.

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

The study included 1,282 older people, some of whom were depressed.

The results showed that blood vitamin D levels were 14% lower in those with both minor and major depression.

The study’s authors write:

“Underlying causes of vitamin D deficiency such as less sun exposure as a result of decreased outdoor activity, different housing or clothing habits and decreased vitamin intake may be secondary to depression, but depression may also be the consequence of poor vitamin D status.

Moreover, poor vitamin D status causes an increase in serum parathyroid hormone levels.”

The scientists found that almost half the people in the study were deficient in vitamin D.

The authors write:

“…38.8 percent of men and 56.9 percent of women in our community-based cohort had an insufficient vitamin D status.”

Vitamin D is found in oily fish, egg yolks, fortified cereals and some margarine spreads.

Most people need around 10 micrograms per day, which can also be obtained from supplements.

The study was published in the journal Archives of General Psychiatry (Hoogendijk et al., 2008).

A Simple Sign Of Vitamin D Deficiency

Around 60% of people may have a vitamin D deficiency.

Around 60% of people may have a vitamin D deficiency.

Muscle fatigue is a common sign of vitamin D deficiency, research finds.

Vitamin D is vital for enabling the muscles to work efficiently.

Low levels of this vitamin are linked to poor energy and tiredness.

Taking vitamin D supplements helped people in the study to feel much less tired.

Vitamin D is also found in oily fish, egg yolks, fortified cereals and some margarine spreads.

The study examined 12 people with a severe vitamin D deficiency, before and after treatment.

Participants’ muscles were scanned to check their response to exercise.

The results showed that those taking vitamin D supplements for 10-12 weeks felt much less tired.

Dr Akash Sinha, the study’s first author, explained the results:

“The scans provided a unique window into what is really going on in the muscle as it works.

Examining this small group of patients with vitamin D deficiency who experienced symptoms of muscle fatigue, we found that those with very low vitamin D levels improved their muscle efficiency significantly when their vitamin D levels were improved.”

The fatigue they were feeling is likely due to problems in the body’s mitochondria.

Mitochondria are the ‘power stations’ within each cell in our body.

Without vitamin D the mitochondria cannot work efficiently.

After supplementation, participants’ mitochondria recovered more quickly from exertion.

Dr Sinha said:

“We have proved for the first time a link between vitamin D and mitochondria function.

Of the patients I see, around 60% are vitamin D deficient and most people living north of Manchester will struggle to process enough vitamin D from sunlight alone, particularly during winter and spring.

So a simple vitamin D tablet could help boost your energy levels – from within the cells.”

The study was published in the Journal of Endocrinology (Sinha et al., 2013).

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