What happens when there is a lack of vitamin D in winter?

Although the Israeli winter is relatively mild compared to other countries, even here the decrease in daylight hours and exposure to the sun may cause a decrease in vitamin levels D in the body This vitamin plays an essential role in the normal functioning of many systems, including the immune system, the skeletal system, the muscles and the nervous system. Vitamin deficiency D May harm the quality of life, worsen chronic diseases and even make daily functioning difficult.

How is a vitamin made? D in the body?

vitamin D Formed in the skin when it is exposed to the sun’s rays, especially rays UVB. This process is affected by the time of day, season, skin color, age and the area of ​​the skin exposed to the sun. In winter, when the daylight hours are shortened and exposure to the sun decreases, the production of the vitamin decreases significantly – which increases the chance of its deficiency.

How to identify a vitamin deficiency D?

The deficiency develops gradually and is sometimes not accompanied by obvious symptoms. However, you should pay attention to possible signs such as:

• Persistent fatigue that is not explained by lack of sleep or emotional stress.
• Muscle or bone pain, feeling weak or unexplained pain.
• Decreased muscle strength, difficulty performing simple actions.
• Tendency to repeated inflammations, especially in the winter season.
• Mood changes – seasonal depression, irritability or decreased concentration.

Clarification: these symptoms are general and not unique to vitamin deficiency D. Therefore, their appearance does not necessarily indicate a lack of this vitamin and independent conclusions should not be drawn. In any case where you experience a persistent or disturbing symptom, it is important to consult a doctor for a comprehensive investigation. Vitamin deficiency diagnosis D It is carried out through a simple blood test, and only after receiving a result can appropriate treatment be considered.

Who is at high risk for deficiency?

• Despite the Israeli sun, not every person produces enough vitamin D. The risk groups include:
• People working long hours in closed places.
• Elderly – with age, the skin produces less vitamin D.
• Those with dark skin – the high pigmentation reduces the penetration of rays UV.
• Pregnant or lactating women – the demand for this vitamin in these cases increases.
• Those suffering from obesity – the vitamin is trapped in the fat tissue.
• Patients with intestinal diseases or cancer – in these cases the absorption of the vitamin is impaired.
• Babies and children who are not exposed enough to the sun or who have a low vitamin diet D.

When is a blood test recommended?

Blood test for level 25(OH)D is the most accurate way to diagnose a deficiency. However, it is important to know that this is not a routine screening test for the entire population.

It is recommended to consider a test when: suspicious symptoms appear, belong to a risk group, plan to start taking supplements and want to adjust the dosage or when there is a background disease related to bones or the immune system.

Should everyone take a vitamin supplement? D?

not necessarily. Taking vitamin supplements D is not an innocent or riskless action. They should not be treated as “candy” or general additives. This is a medical treatment that must be carried out responsibly. Taking supplements independently can be harmful, and an excess of vitamin D May cause high calcium levels in the blood, kidney stones, nausea and even headaches. Therefore, consult a doctor before starting any supplement.

A transverse recommendation exists mainly for those aged 60 and over, due to the increased risk of falls, decreased bone density and osteoporosis. Even then, the recommendation is based on clinical consideration and appropriate tests.

You should know: vitamin D It is fat soluble, so it is recommended to take the supplement together with a meal containing fat (such as avocado, olive oil, nuts or fatty fish) to improve absorption in the body.

How do you maintain normal levels throughout the year?

• Controlled exposure to the sun – in accordance with medical guidelines.
• A diet rich in vitamins D – Fatty fish (salmon, mackerel, tuna), eggs, fortified dairy products, light-treated mushrooms UV.
• Blood tests – only according to medical consideration and according to the risk group.
• Taking supplements – only according to a doctor’s recommendation and according to test results.
• A combination of these habits, with appropriate medical support, will help maintain optimal health and prevent vitamin deficiency D — an essential component for the proper functioning of the body at any age.

The author is Dr. Adam Reiter, family medicine specialist, Maccabi Health Services, North District