Vitamin D deficiency can lead to depression, poor bone health, fatigue, and muscle cramps. Whereas Vitamin D deficiency on skin can lead to skin rashes, eczema, psoriasis, dry skin and premature aging.
Vitamin D deficiency is pretty common among Americans. Healthy amount of Vitamin D is crucial to keep a healthy body and mind; it can help fighting depression, improve the immune system and help preventing some cancers. As commonly known, it does not only affect bone health, but also skin health.
Sun exposure and vitamin D production being linked; over exposure to sun can lead to premature aging but a healthy exposure to sunlight can also prevent premature aging.
What is vitamin D?
Vitamin D is a particular vitamin which is produced in our bodies when the skin is exposed to sunlight. You can also get vitamin D from some foods.
It is easier for fair-skinned people and younger bodies to convert vitamin D compared to people over 50 and darker skinned individuals.
Vitamin D Deficiency general symptoms:
Body:
-bones;
-weak bones
-bone loss
-bone and joint pain (+back pain)
-hair fall
-weak immune system (getting sick often)
-muscles;
-muscle pain
-muscle cramps
-muscle weaknesses
-slow healing of cuts and wounds
-constant fatigue
Mind:
-depression, mood changes
Vitamin D deficiency severe effects on health:
Vitamin deficiency can also lead to these types of conditions:
- Diabetes
- Infections
- Some cancers (such as colon, breast cancer and prostate)
- High blood pressure
- Some heart disease
Vitamin D deficiency signs and symptoms on skin
-
Skin aging
- According to this study , healthy levels of vitamin D3 plays a big role to prevent premature aging.
- Telomeres are the caps of each DNA, its purpose is to protect our chromosome (you can think of the plastic tip at the end of your shoelaces). When the telomeres become shorter, they render the DNA and make it more and more unstable, until the cell dies. However, According to this study , telomeres are remarkably longer in people with higher dose of vitamin D levels. Thus, people who have longer telomeres have more protected DNA’s, resulting in graceful aging.
- Attention! Too much sun exposure can lead to premature skin aging. Overexposure to Sun UV rays can cause skin issues and DNA damage.
2. Acne
- According to this study, almost 50% of patients with acne are deficient in vitamin D. Vitamin D supplements improved significantly their acne inflammation condition.
Even though a previous study found no effect of vitamin D on acne, this result was linked to the fact that patients in this study had acne due to polycystic ovary syndrome. Vitamin D has natural anti-inflammatory effects and is effective on acne inflammation.
- Attention! It has been observed that most vitamin D supplements may cause hormonal acne (because they contain too much of it). Over intake of Vitamin D stimulates testosterone production in bodies, which is one of the main reasons that causes hormonal acne.
Most vitamin D supplements contain between 2X-5X of what you should daily consume.
Overconsumption of vitamin D is generally advised for men that want to stimulate their testosterone levels and sperm count. However, for women it could lead to hormonal imbalances and hormonal acne.
Tips:
a. dose down your vitamin D supplements or stop taking them if hormonal acne started to occur.
b. Natural Sunshine. Get your vitamin D, with a 15min exposure to sun daily (ex on a power walk outside).
c. You can consume Organic/GMO free Fish oil that has less than 50-60% of the recommend daily intake of vitamin D. (ex: cod liver oil)
d. Consume more foods containing vitamin D naturally such as: Eggs, red meat, oily fish (ex: salmon, sardines), liver.
3) Dry skin, psoriasis, dermatitis, eczema, skin rashes
- According to this study, vitamin D deficiency is associated with psoriasis and atopic dermatitis. Vitamin D intake can improve these conditions.
- This study shows that vitamin D deficiency can also cause eczema. Vitamin D helps improving the immune system while also improving the skin barrier function.
- At the same time, vitamin d deficiency can also lead to dry skin. According to this study, women who had lower levels of vitamin D, had also lower levels of skin moisture. However, women with healthy vitamin D levels, had higher level of skin moisture.
Intake of vitamin D can improve many skin conditions.
Vitamin D Sources:
1) Sunshine
Get your vitamin D, with a 15min exposure to sun daily (ex: on a power walk outside).
2) Food source
Eggs, read meat, Cod liver, Mushrooms, egg yolks, oily fish (salmon, sardines, mackerel, herring).
3) Natural Supplement
You can choose to consume Cold pressed Organic/ GMO-free Cod-Liver oil. (Their dosages are generally less than 60% of recommended daily intake of vitamin D, which is healthier (because you also get vitamin D from sun and your food so taking supplements containing more than 100% of RDI of vitamin D can lead to hormonal imbalances).
**Choosing a cold-pressed is important because many cod liver oils are heated and lose their natural vitamins, thus some vitamins are added back afterwards. However, a cold-pressed oil have higher chances to preserve its natural vitamins and benefits.
**Check your product’s RDI of Vitamin D (make sure it is less than 60% of RDI of vitamin D) because in some supplements, vitamins can be artificially added, therefore it is better to check the product’s label.
4) Nutritional supplements
You can also choose to take Vitamin D supplements, but you have to be careful.
- Attention! It has been observed that most vitamin D supplements may cause hormonal acne (because they contain too much of it). Over intake of Vitamin D stimulates testosterone production in bodies, which is one of the main reasons that causes hormonal acne.
Most vitamin D supplements contain between 2X-5X of what you should daily consume.
Overconsumption of vitamin D is generally advised for men that want to stimulate their testosterone levels and sperm count. However, for women it could lead to hormonal imbalances and hormonal acne.
Vitamin D- Sunlight relation:
Our bodies produce vitamin D when exposed to sunshine’s UVB’s. However, the amount of vitamin D you get from the sunshine might depend on some factors:
– The amount of pollution
– The amount of cloud
– The seasons
– The place live
-The hour of the day
– The melanin levels of your skin: melanin is the pigment that cause the skin to tan ( it is present in the skin, hair and eyes). The darker your skin is, the more sunshine is needed for your skin to get more vitamin D.
LEGAL DISCLAIMER
This content does NOT provide medical advice. It is intended for informational purposes only. It is NOT a substitute for qualified medical opinion. Always consult your own doctor for more information.
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