Fatigue, cramps, dizziness… A vitamin D deficiency affects the ability of the immune system to protect us from infections. Advice to stop missing vitamin D with Dr. Nina Cohen-Koubi, nutritionist and psychosomatician.
There vitamin D plays an important role in the body. Lack of it can expose the body to more infections. The risk of deficiency “is more important in autumn winter since there is less sun” recalls Dr. Nina Cohen-Koubi, nutritionist and psychosomatician. What are the causes a vitamin D deficiency ? THE consequences ? Symptoms ? And the treatments to cure it? Take some capsules is it a good idea? Answers with our interlocutor.
Vitamin D deficiency results in “a vitamin D concentration between 16 and 30 nanograms per milliliter of blood” and a deficiency “by a concentration below 16 nanograms per milliliter of blood” explains Dr. Cohen-Koubi. According to her, the deficiency must be confirmed by blood test “to see its extent and if it exists so that a doctor offers a prescription based on the results. If the person is around 28 or 29 ng/ml, then they are not deficient and do not need to be supplemented with vitamin D”. To obtain your daily vitamin D intake, there are two possibilities:
- the sun. Vitamin D is produced under the effect of UV rays in the skin. “It then passes to the level of the liver and kidneys where it is activated” says our interlocutor.
- dietary intake from foods such as fatty fish (salmon, herring, sardines, etc.), dairy products and cod liver oil.
“I advise against self-medication. Even capsules.”
A lack of vitamin D can be detected through characteristic symptoms and signs:
- Muscle weakness.
- “The patient may also feel pain in the muscles,” explains Dr. Cohen-Koubi because the body is deprived of a vitamin that promotes the renewal of muscle fibers.
- Unusually tired.
- Muscle cramps.
- Dizziness.
- Signs of dry skin.
- Of the signs of depression:“Vitamin D deficiency can impact morale because serotonin is less well regulated.”
- Weight gain. “If there is a deficiency, the body regulates insulin less well and the person tends to crave more sugar and gain weight.”
- Tingling may appear “certainly because of the lack of vitamin D and its action on the muscles”. However, the expert adds that these tingling can also be due to a lack of potassium or magnesium.
Vitamin D deficiency can be treated with natural solutions:
→ The nutritionist advises exposing yourself to the sun for 15-20 minutes every day if possible and eating foods rich in vitamin D more regularly.
→ Turn to food supplements in different forms, including prescription ampoules. “These are very useful to give a boost to the patient”, explains the nutritionist. However, the dosage must be respected because taking too much vitamin D can cause an overdose: “I advise against self-medication. Even capsules. Without a blood test and without medical advice, the patient does not know if he has a deficiency and its extent. He therefore risks consuming more vitamin D than he needs. “ warns Dr. Cohen-Koubi.
→ In case of pregnancy : “I can prescribe vitamin D to a pregnant woman who has gestational diabetes because this vitamin helps regulate insulin better.”
→ At the menopause : “For postmenopausal women, the elderly or people with osteoporosis, daily intake of Zyma D3® drops is highly recommended” to preserve bone solidification. Vitamin D3 is the one that is best assimilated by the human body.
→ The children can also take prescription vitamin D.
The human body does not produce vitamin D on its own. Its contribution must therefore be external. In fact, the causes of a deficiency can be multiple:
- THE lack of sun. The sun is one of two sources of vitamin D: “If the patient is not exposed for between 15 and 20 minutes a day, face uncovered and arms uncovered, the body does not synthesize enough vitamin D to meet daily needs.”
- a unbalanced diet. “Foods rich in vitamin D are essential to avoid deficiencies” explains the nutritionist. “But without sunlight, these foods may not be enough and supplementation may be necessary.”
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A lack of vitamin D has several repercussions on the body:
→ On the immune system: “Vitamin D is essential for boosting immunity” reminds the nutritionist. In case of deficiency, it weakens. Even more so if the person is stressed: “Stress, morale, food, come into play to have an effective immune system” continues our interlocutor. A study of March 2020 published by Inserm highlighted the relationship between stress and reduced functioning of the immune system. Stress hormones stimulate receptors called “β2-adrenergics”and the researchers found “that β2-adrenergic receptors specifically inhibit the response of certain immune cells, Natural Killer (NK) cells. Stimulated by stress hormones, β2-adrenergic receptors prevent these Natural Killers from producing a particular type of cytokine required to allow the elimination of viruses.”
→ Lack of vitamin D and Covid-19: “It has been observed that a large number of people developing severe forms of Covid-19 are deficient in vitamin D. While this observation is interesting, we cannot affirm at the moment that the absence of vitamin D deficiency allows to avoid contamination with Covid-19. Studies are underway to find out if vitamin D can play a role in the prevention or treatment of Covid-19” exposes Dr. Cohen-Koubi.
→ Vitamin D deficiency can also cause muscle aches, of the dizzinessa weight gain, of the tingling, of the signs of dry skin or cause a unusual tiredness.
Thanks to Dr. Nina Cohen-Koubi, nutritionist and psychosomatician, for her advice.
Source : Inserm press release “When stress weakens the immune defenses“, March 5, 2020.