Vitamin D plays a major role in the absorption of calcium. When you do not get enough vitamin D, your body will struggle to absorb calcium. When you suffer from a vitamin D deficiency the calcium will be disposed of as waste – no vitamin D, no calcium.
Vitamin D works in concert with other nutrients and hormones in your body to support healthy bone renewal — an ongoing process of mineralization and demineralization which, when awry, shows up as rickets in children and osteomalacia (“soft bones”) or osteoporosis (“porous bones”) in adults.
Researchers are discovering that D also promotes normal cell growth and differentiation throughout the body, working as a key factor in maintaining hormonal balance and a healthy immune system. It appears that calcitriol actually becomes part of the physical composition of cells, assisting in the buildup and breakdown of healthy tissue — in other words, regulating the processes that keep you well.
If you want to take care of both your bone composition and your overall health, then you must make sure you get sufficient vitamin D; sufficient calcium and that you perform muscle-strengthening exercises.
Did you know that 70% of Middle-easterns have a vitamin D deficiency? This is particularly true since we spend most of our time
Symptoms of Vitamin D Deficiency
- Muscle/joint pain and weakness
- Bone pain
- Tiredness or fatigue
So.. How to avoid it?
- Always avoid sunburn.It is sunburn, not healthy sun exposure that causes problems. Repeated sunburns, especially in children and very fair-skinned people, have been linked to melanoma. Whereas there is no credible scientific evidence that regular, moderate sun exposure causes melanoma or other skin cancers. Prepare your skin and build up tolerance gradually. Start early in the year (spring), or early in the morning before the sun is strongest and slowly build up the amount of time you spend in the sun.
- Get 15-30 minutes of unprotected sun exposure 2-4 times a week.Each of us has different needs for unprotected sun exposure to maintain adequate levels of Vitamin D. Depending on your age, what type of skin you have, where you live and what time of the day and year it is, your need will vary. The farther you live from the equator, the more exposure to the sun you need in order to generate Vitamin D. For instance, a fair skinned person, sitting on a New York beach in June, in the middle of the day, for about 10-15 minutes (enough to cause a light pinkness 24 hours after), is producing the equivalent of 15,000-20,000 IU’s of Vitamin D. But the same person living further north in the U.K, or Canada would need 20-30 minutes to get that light pinkness, which is all one needs. Also, people with dark skin pigmentation may need 20-30 times as much exposure to sunlight as fair-skinned people, to generate the same amount of Vitamin D.