9 Vitamin D Deficiency Symptoms To Know & a Vitamin D Foods List

9 Vitamin D Deficiency Symptoms To Know & a Vitamin D Foods List

February 24, 2020 16 By William Morgan


In today’s show, we’re going over vitamin D.
I’m Dr. Travis Zigler and I’m Dr. Jenna Zigler In the next probably 50 minutes, I’m just
kidding probably the next 20 minutes or so we’re going over everything you need to
know about vitamin D There’s so much to know. There is a lot to know. We do have an article in the description below. You can click that article. It will go over everything we’re going over including the
benefits of vitamin D, what vitamin D is We also have some supplements that we
recommend. Kind of our 11 favorite supplements including the one that we take.
We’re going over the dosage that you should be taking or that you should consider taking, risk
factors, benefits, everything regarding vitamin D Do you take vitamin D? Let us know down
in the comments which one you take and why you take it while you’re down there just make sure you hit that subscribe button
big red button and then hit the little bell right beside it You’ll be notified whenever we come out
with great videos just like this one Let’s first go into what vitamin D is? That’s
a huge question but vitamin D works with calcium and
phosphorus to build and maintain strong bones It’s also involved in tons of
other things in your body nerve transmission, neuromuscular function, immune function. It’s a powerful antioxidant. It plays a role in immunity and bone
strength and getting too little vitamin D can increase your risk of infection, limit
your bone development increase inflammation in your body and all of that other than oily fish like salmon, tuna, and mackerel and fortified dairy and dairy alternatives there aren’t many foods that are high in
vitamin D. This is why it’s really hard to get vitamin D and a lot of
people have to get it through supplementation We’re going to talk a lot about sunlight
because when sunlight hits our skin it produces a hormone
which leads to the formation of vitamin D which is awesome but let’s be honest
we’re all not getting enough sunlight even if you live in Arizona and it’s
sunny all the time. Vitamin D really is having quite a moment in the
past couple years we’ve heard a lot about it people are just talking about
it and evidence has started to grow that this vitamin plays a role in preventing
a ton of systemic issues It’s really not just one chemical though.
It is a group of substances There’s vitamin D2. There’s vitamin D3
and the latter form is made when sunlight hits your skin. It’s also found
in other animals. Sources vitamin D2 is actually from sources such as fungi
and yeast and then once in the body these substances are converted into
biologically active steroids that circulate in your blood. Really vitamin D regulates a lot of different processes in your body We’re going into that and why vitamin D is
so important for you How did sunlight helped? Sunlight is hugely beneficial for vitamin D because what it does is it takes the vitamin
D that’s in your body and converts it into its active form of
vitamin D3 and so there are supplements out there that are vitamin D2. You can
take those but it’s more effective if you take the D3 form because your
body’s going to convert it better It’s very similar to the omega-3 that we talked about. If you take fish oil omega-3 it’s going to convert a lot faster in
your body than when you take ALA which is your flaxseed oil because it has to
do another step to convert That’s like a difference between D2 and D3
is going to be a more active form in your body We recommend taking a vitamin D
supplementation on top of your daily multivitamin Our daily multivitamin contains quite a bit. I take an additional 5,000 IU’s everyday and then one day week I usually take two of them That means 10,000 IU’s. You want
to consult with your doctor. I guarantee if you had blood work done you will have
low vitamin D because almost everybody does If you look out at our beautiful sky right now, it is gray We don’t get a lot of sun in Ohio right
now that’s why we’re moving to Texas It’s good to supplement with vitamin D
because of all the benefits it does provide Anything you can think about with the
sunlight? Oh, for sunlight to get the effect of sunlight you only need to be out there
for like 10 to 15 minutes You don’t want to get to a burn of course
but you just want to let that we usually recommend before 10 AM. Yes, get some sunlight. It’s at a good state right there. You’re not going
to burn as easily but you’re still going to get the benefits of that sunlight and
if your darker skin you’re going to have to be out there longer. If you’re a more
fair skin, you have to be out there less because your body absorbs it a lot faster
but think about it when you’re in a state like Ohio when you drive into Ohio
and it’s cloudy all of the time at least all winter it is. We’re not getting that vitamin D even people in Arizona you’re spending a
lot more time inside than you ever were before so many of us are not getting the
vitamin D that we need. Why do we need vitamin D? Vitamin D is essential for strong bones. It’s
produced by body It helps the body absorb calcium which is critical for bone health and strength really without
this vitamin your bodies would lose bone tissue It would be to bone pain to
weakness possible, skeletal deformities all types of things like that.
We need this vitamin to carry messages through the nervous system, to fight
infections, to help our muscles move to regulate cell growth and a lack
of vitamin D can happen year-round It’s not just in the winter. We need
consistent sun exposure on our bare skin and that normally can give you the vitamin
that you need but we’re spending a lot more time indoors like we already said even in super sunny climates it’s not uncommon to see
vitamin D deficiency and we do see it in a high percentage of the population even
a 6-year study found that seniors aged 65 to 88 with a vitamin D
deficiency are nearly twice as likely to have a physical limitation compared to
seniors who have higher vitamin levels That just shows you one of
the big importance of getting enough vitamin D Do you take vitamin D? Let
us know in the comments below and while you’re down there click to subscribe to
our channel so that you get all of these awesome health updates. Now we’re going into what you came to this video for which is the 9 vitamin D deficiency
symptoms that you need to know The problem with these deficiency symptoms is that you don’t, they’re so subtle that you might not notice them and they just might be sub-clinical and just
they’re just there and there’s a lot of deficiencies that appear that way if you get your vitamin D levels up
studies have shown that you can actually kind of reverse everything we’re going over
so let me just kind look at this symptomless kind of read it
off to you so number one getting sick and infected easily or often. Number
two is fatigue and exhaustion If you find yourself constantly battling
fatigue and exhaustion especially in the winter months Well, you could have seasonal deffective disorder but you could also have a vitamin D deficiency supplementing with vitamin D studies
were shown that those that had fatigue and exhaustion actually their energy
levels went up after they started supplementing with vitamin D. The third
thing that you need to be aware of is chronic pain and kind of pain in your
bones like that kind of deep pain dull ache and even back pain.
Studies show that patients with back pain when they took vitamin D
and got their vitamin D levels up their pain level went down in
their back and also kind of their pain in general Number four is low bone density and
thinning or brittle bones Vitamin D works with calcium and
phosphorus to really help form your bones Having a low vitamin D level is not going to
form complete bones which are going to be a little more brittle Number five is depression and anxiety. Vitamin D can make you happier. Who doesn’t want to be happier? Take vitamin D. It is like sunlight, makes me happy Exactly. Six is hair loss. Hair loss can be
caused from stress but also can be caused from vitamin D
deficiency as well or low vitamin D Number seven is muscle pain. Number
eight is slow wound healing If you get a wound on your skin and it takes forever to heal you might have low vitamin D then finally number nine is excessive sweating You might sweat too much if you have low
vitamin D. Let us know in the comments if you do take vitamin D and
let us know which one you take also while you’re down there make sure
you hit that subscribe button What are we going into next?
What does vitamin D do and let’s talk about the benefits of vitamin D. Like I already said there are tons of benefits of vitamin D but in order to learn what vitamin D does in your body you have to know a little bit about the
family of vitamin D Ergocalciferol is vitamin d2 and this is the form also
made in certain yeasts and mushrooms from the sun or UVB rays. It is in a
supplement it is chemically synthesized It’s not a natural form of vitamin D.
It’s not the best form to take Cholecalciferol which is vitamin d3 is
actually the form that you’re looking for in a supplement and it’s the form
that is made in your skin by sun or any UVB rays for number one of the best vitamin D benefits It can help regulate belly fat.
Researchers have hypothesized that low vitamin D levels may contribute to
obesity and studies really have shown that people with a body mass index or
BMI higher than 30 typically have a low vitamin D level so you really don’t
we we want a minimum of 20 nanograms per milliliter of vitamin D
within the bloodstream and that can prevent storage of belly fat.
Don’t worry about those numbers just go to your doctor and just find out if you’re high or low. Exactly and 20 is actually very low We want it to be much much higher than
that but even at that level you can prevent and help to regulate belly fat basically Vitamin D also has antioxidant and anti-
inflammatory benefits It’s of the 24 micro-nutrients. It’s necessary
for survival and this really means that it’s responsible for synthesis of
numerous peptides that reduce stress and really help your body fight infection.
The nutrient also engages in molecular signaling to inhibit inflammatory
substances and this is huge I mean we talked about how vitamin D is so
important in dry eye and all types of inflammatory disorders and it’s because
it is such a big antioxidant and has those great anti-inflammatory benefits. Now, number three is that vitamin D supports weight loss which goes along
with number one but a study found that combining vitamin D with aerobic
exercise and resistance training can actually result in more calorie loss than
just exercise alone Vitamin D may assist in energy production during
strenuous workouts and this can actually lead to more lean muscle mass and help
you reduce your weight overall Vitamin D in number four can help
counteract the effects of insulin resistance Studies have shown that people with type 2 diabetes or those that are even at risk of the condition may increase insulin secretion through vitamin D intake. If
you take more vitamin D you’re less likely to have problems from type 2
diabetes and if you’re a diabetic yet take a multivitamin. Take vitamin D
supplement. There’s also Berberine out there Lots of supplements can really help with
that insulin resistance Number five, I’m just going to give you a
little break. No, it’s fine This is a long part. Number five is
that vitamin D is helpful for those who are considering gastric bypass surgery
because if you think about it with this surgery with all that you’re getting rid
of it’s hard to absorb that vitamin D and so you are going to need
supplementation and following the surgery medical professionals may advise
that you take a vitamin D supplement which is perfectly fine. It can lower
your risk of vitamin D deficiency Number six is that vitamin D regulates
calcium and phosphorus. We talked about this already and UVB present in sun rays is needed to trigger the synthesis
of vitamin D. The most significant function is the regulation of calcium
and phosphorus levels in your body Your body will not be able to absorb
calcium and phosphorus without that participation of vitamin D which is huge
and number seven is that vitamin D may help fight cancer. One of the most
promising benefits of vitamin D is its ability to regulate cell growth and by
maintaining proper levels of vitamin D you may face a lower risk of developing
cancer and actually activated vitamin D can slow the growth of cancer cells and
that has been studied and shown to be true Now, let us know do you take
vitamin D put that in the comments below and while you’re down there make sure to
subscribe to our channel so that you get notifications for all of these great
health updates like you’re getting today Now, we’re going to talk about some
sources of vitamin D. Hopefully your section is going to be shorter than mine. Well, you
did great hon. That was great Take a little breather. I’ll take the rest.
The key thing to know with sources of vitamin D is the sun is the ultimate
source for vitamin D but we’re just not outside as much as we used to be. It’s
cloudy. You still get UV when it’s cloudy outside like it is today but you don’t
get as much and then a lot of people just don’t have the ability to go
outside as much as we need to so 10 AM before 10 AM is great because it helps
with stress. Helps with grounding you in the morning It just helps with a lot of things including
your vitamin D production If you work inside all day, go outside at lunch time that’s totally fine you just
need to get outside so that your skin just be more careful of burning when it’s around noon All you need is around 10 to 15 minutes
of sun. Again, if you’re lighter skin like myself usually about 5 to 10 minutes and
if you have a darker skin then you might want to be out there for 15 to 25
minutes because the pigment in your skin absorbs the sun making it ineffective.
The goal of pigment is to help protect you you just need more exposure when you have more pigment in your skin but there’s also great multivitamins We put multivitamin that we recommend down in the description. You can click that buy it over on Amazon. We have no
affiliation with that product We just love the company and so you can
go check that out and then also just read the label make sure it’s vitamin D3
Getting outside is number one way to get it Number two is you can actually
buy an artificial sun lamp and we have a link in the description for one of those. Artificial sun lamp is just something you put on your desk and it will blast you with UV light. Again be
careful with this because it is UV light. It makes it feel like
there’s sunlight in your office or something like that but sometimes that
can help with actually mood too Put you in a better mood.
It might relax you more at work Also gives you some vitamin D exposure
taking that good supplement Food sources so making sure that you’re
eating the right foods. The unfortunate thing is most foods that have vitamin D
are either fortified with vitamin D or they’re not really on our list of approved
eating but I’m going to go through them anyway egg yolks just make
sure they’re pasture range chickens that produced these eggs. Cereal, we don’t
really recommend eating cereal but usually they’re fortified with vitamin D.
Wild-caught salmon, milk that has a vitamin D Now, they are starting to make like cashew
milk and coconut milk and almond milk and usually those are
fortified with vitamin D as well mushrooms, cod liver oil. Again, making
sure that it’s wild-caught but that usually contains some vitamin D levels.
Oysters wild-caught, canned tuna, shrimp You can see a lot of seafood
contain vitamin D just make sure it’s wild-caught because that’s going to be the
healthiest option for you Anything to really add on vitamin D? Sunlight and supplementation are the two we recommend. Don’t worry about the
food sources. Vitamin D is a vitamin that is stored by the fat cells in your body and so when we talk about vitamin D
we talked about deficiency all the time and it is very uncommon for you to
overdose on vitamin D because most people are deficient anyway but just
make sure that you’re having your levels checked by your doctor.
If you’re taking vitamin C supplement You do want to know what those levels are
and what that supplement is doing for you We give ours to our son.
He also gets a vitamin D. We don’t give him the same thing. He actually has
a baby dropper that we drop it in like his milk or like his green smoothie that
he drinks in the morning and he just drinks it through. It’s like a little oil drop.
You can do that too if you don’t want to take a capsule. Yes, absolutely.
Let us know in the comments if you take vitamin D3 which is the one you
should be taking and while you’re down there click the little thumbs up and
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