The Controversy Around Vitamin D Needs
Although many health experts are concerned about the widespread low levels of vitamin D, others think it’s more of a problem with the numbers.
The current definition of a vitamin D deficiency is a blood level that falls below 35 ng/mL. Researchers published in the New England Journal of Medicine in November 2016 consider that cutoff number is too high and, because of that, people are misdiagnosed as deficient when they’re not. A report published in the Oct-Dec 2015 edition of the Indian Journal of Community Medicine agrees.
However, other practitioners, like functional medicine doctor Dr. Mark Hyman and Dr. Michael Holick, director of the Bone Health Care Clinic at the Boston University Medical Center, think that the 30 ng/mL cut off is actually too low and that higher levels may be better, reported in June 2018 in the Mayo Clinic Proceedings.
Youre Often Tired And Feel Sluggish
Many studies have shown a direct link between fatigue and low levels of vitamin D in the bloodstream. One such study, published in The Journal of Endocrinological Investigation, showed that women low in vitamin D reported fatigue and an overall lower quality of life. Chronic fatigue impacts your life dramatically, and not in a good way. An easy fix to boost energy is to increase vitamin D intake.
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Why Is Vitamin D Important For Your Health
You might know about the link between vitamin D deficiency and rickets .
Rickets is a condition which affects the bones. It causes them to become soft and weak, often leading to deformities and fractures.
In fact, vitamin D3 was first recognised when scientists were trying to work out why cod liver oil was so effective in dealing with rickets.
But our bones are not the only parts of our bodies that rely on enough vitamin D.
Lack of vitamin D has also been linked to muscle weakness and fatigue. Studies have shown that vitamin D deficiency can contribute to an impaired immune system.
Vitamin D receptors in our brains help brain cells receive and understand chemical signals a lack of vitamin D is likely to affect the way our brain communicates.
Nutrients That Can Reduce Chronic Fatigue And Improve Energy Levels
The trillions of cells in our bodies rely on vitamins and minerals to generate energy. Many people that struggle with chronic fatigue are deficient in key nutrients. Important nutrients for optimal energy production are magnesium, vitamin D, vitamin C, iron, potassium, vitamin B12, B complex, and zinc.
Mitochondrial support nutrients and exogenous ketones can also reduce fatigue and improve energy levels.
Nutrients And Vitamins For Tiredness And Energy
A high percentage of adults in the United States eat less than the minimum daily allowance of many essential vitamins and minerals. A study published in the Journal of Nutrition in 2011, for example, found that even when including vitamin intake from supplements and fortified foods, 97 percent of Americans dont get enough potassium, 65 percent dont get enough vitamin K, 60 percent dont get enough vitamin E, 70 percent dont get enough vitamin D, and around 30 percent dont get enough vitamins A and C.
Nutrient deficiencies are among the causes of low energy and fatigue because they slow energy production inside cells. This can result in excessive tiredness and lack of energy as well as many other symptoms. Here, well take a closer look at three of the most important nutrients related to fatigue, low energy causes, and what energy supplements you can take.
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Could A Vitamin Or Mineral Deficiency Be Behind Your Fatigue
The world moves at a hectic pace these days. If you feel like you’re constantly running on empty, you’re not alone. Many people say that they just don’t have the energy they need to accomplish all they need to. Sometimes the cause of fatigue is obvious for example, getting over the flu or falling short on sleep. Sometimes a vitamin deficiency is part of the problem. It might be worth asking your doctor to check a few vitamin levels, such as the three we’ve listed below.
For more ways to combat fatigue, buy Boosting Your Energy, a Special Health Report from Harvard Medical School.
Vitamin And Mineral Deficiency Treatment In Frisco And Denton Texas
At DFW Anti-Aging and Wellness Centers, we have the right diagnostic tests to determine your vitamin, mineral, and nutritional deficiencies as well as effective therapies to address them. Our wellness services put you at the center, which allows us to take a highly individualized approach in our treatment.
Your unique body composition, lifestyle, and occupation affect your bodys nutritional needs. We will take these factors into consideration when treating you.
To schedule a consultation, call DFW Anti-Aging and Wellness Centers at 389-5251 or send us an appointment request now.
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Functions Of Vitamin B12
In a previous article, I discussed the vital importance of vitamin B12 for the support and maintenance of your brain and nerves. The focus of the article was how vitamin B12 deficiency can lead to numbness and tingling in the hands and feet. Some of the major symptoms of vitamin B12 deficiency we mentioned were brain fog, weakness, problems with walking, coordination, and balance, and also fatigue.
Vitamin B12 is also needed to needed to make your DNA. Your DNA makes up your genes in your cells which are responsible for making all of your proteins in your body. Protein is made to provide your body with a solid frame and structure . Protein is also needed to make some of your hormones, antibodies and neurotransmitters . If you dont produce enough hormones and neurotransmitters your body parts wont communicate with each other well. Do you think you could experience fatigue and other symptoms if your body parts werent communicating well with each other? For sure.
Vitamin B12 is also necessary to make your red blood cells. Your red blood cells carry oxygen to all of your cells and tissues. A deficiency in vitamin B12 means you will produce less red blood cells and it means that your cells and tissues will receive less oxygen. This can lead to anemia. In a previous article, I discussed the four stages of vitamin B12 deficiency. Macrocytic anemia is the last stage of vitamin B12 deficiency. One of the main symptoms of macrocytic anemia is fatigue.
How Long Does It Take To Recover From Vitamin D Deficiency
If you are deficient in vitamin D, it may take some time to build up your levels. This is because vitamin D is stored in the body fat and it takes time for the body to use its stores.
You will likely need to take a supplement for several months before you see an improvement in your symptoms. Additionally, you may need to take a higher dose of vitamin D than what is recommended for people who are not deficient.
Your doctor can help you determine the best course of treatment for your specific situation.
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Imbalance In Omega3s Fatty Acids And Omega 6 Fatty Acids
Its important to lower the amount of omega 6 you consume and increase omega 3s.
The body requires omega 3s fatty acids for many functions including energy. But many people are consuming too much omega 6 fatty acids.
Omega 3s and omega 6s fatty acids imbalance leads to problems with inflammation and oxidative stress. Oxidation of omega 3s also occurs due to insufficient antioxidant consumption which then leads to the cells energy center, the mitochondria dysfunction, and chronic fatigue
Also, a deficiency in omega3 fatty acids has been associated with mental health problems including depression and anxiety. Disturbances of the HPA- the hypothalamus-pituitary-adrenal axis occur as a result of omega 3s deficiency and inflammation. The HPA is supposed to be a seamless connection of activity between the hypothalamus, pituitary, the adrenal glands, and other hormone-secreting glands that regulate stress and mood, including anxiety.
Omega 3 fatty acids also have antidepressant effects. They influence brain chemistry, lower inflammation, and improve brain function and cognition
To keep all thee activities humming on smoothly, increase your omega-three intakes, from healthy sources.
Great sources of omega-three fatty acids include seafood like wild-caught salmon and other fatty fish.
Nuts and seeds also good sources. If you must supplement, ensure that t is from a trusted source to avoid bad oils and toxins. As such I recommend Nordic Naturals Algae Omega.
What Causes Vitamin D Deficiency
Vitamin D deficiency can be caused by specific medical conditions, such as:
- Cystic fibrosis, Crohn’s disease, and celiac disease: These diseases do not allow the intestines to absorb enough vitamin D through supplements.
- Weight loss surgeries. Weight loss surgeries that reduce the size of the stomach and/or bypasses part of the small intestines make it very difficult to consume sufficient quantities of certain nutrients, vitamins, and minerals. These individuals need to be carefully monitored by their doctors and need to continue to take vitamin D and other supplements throughout their lives.
- Obesity: A body mass index greater than 30 is associated with lower vitamin D levels. Fat cells keep vitamin D isolated so that it is not released. Vitamin D deficiency is more likely in obese people. Obesity often makes it necessary to take larger doses of vitamin D supplements in order to reach and maintain normal D levels.
- Kidney and liver diseases: These diseases reduce the amount of an enzyme needed to change vitamin D to a form that is used in the body. Lack of this enzyme leads to an inadequate level of active vitamin D in the body.
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Brittle Hair And Nails
A variety of factors may cause brittle hair and nails. One of them is a lack of biotin.
Biotin, also known as vitamin B7, helps the body convert food into energy. A deficiency in biotin is very rare, but when it occurs, brittle, thinning, or splitting hair and nails are some of the most noticeable symptoms.
Other symptoms of biotin deficiency include chronic fatigue, muscle pain, cramps, and tingling in the hands and feet .
Pregnant women, heavy smokers or drinkers, and people with digestive disorders like Crohns disease are at the greatest risk of developing biotin deficiency.
Also, the prolonged use of antibiotics and some anti-seizure medications is a risk factor .
Eating raw egg whites may cause biotin deficiency as well. Thats because raw egg whites contain avidin, a protein that binds to biotin and can reduce its absorption (1,
What Are The Physiological Bases Of Physical And Mental Fatigue
A common feature of fatigue is a sense of energy depletion, which can objectively be related to an insufficient amount of energy . Mental and physical fatigue are experienced when these do not meet ongoing demands of the brain and muscles respectively. Under resting conditions, the fractional daily energy expenditure is the highest for heart and kidney , then for the brain , then the liver , while the resting skeletal muscle would need only approximately 13 kcal/kg. However, after considering the average adult weight of these organs, brain and muscle emerge as the most metabolically active structures, even at rest .
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Can Medications Cause A Vitamin D Deficiency
Yes. Vitamin D levels can be lowered by certain medications. These include:
- Cholesterol-lowering drugs .
- Seizure-control drugs .
- A tuberculosis drug .
- A weight-loss drug .
Always tell your doctor about the drugs you take and any vitamin D supplements or other supplements or herbs/alternative health products that you take.
Nausea Vomiting And Diarrhea
Vitamin B-12 deficiency can affect the digestive tract.
A lack of red blood cells means that not enough oxygen reaches the gut. Insufficient oxygen here may lead to a person both feeling and being sick. It may also cause diarrhea.
The following factors make a person more likely to have a vitamin B-12 deficiency:
- being older, because a person becomes less able to absorb B-12 as they age
- eating a vegetarian or vegan diet
- taking anti-acid medication for an extended period
- weight loss surgery or other stomach surgery, which can affect how the digestive system absorbs vitamin B-12
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Vitamin D Deficiency: Symptoms Treatments Causes And More
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Vitamin D is an extremely important vitamin that has many important functions throughout your body .
Unlike other vitamins, vitamin D functions like a hormone. Many cells in your body have a receptor for it.
Your body makes it from cholesterol when your skin is exposed to sunlight.
Its also found in certain foods such as fatty fish and fortified dairy products, though its very difficult to get enough from your diet alone.
The Endocrine Society recommends that most adults get 1,5002,000 IUs of vitamin D daily (
According to one review, 41.6% of adults in the United States are deficient. This number goes up to 69.2% in Hispanic adults and 82.1% in African American adults (
Here are some signs and symptoms of vitamin D deficiency.
How To Prevent Or Overcome Nutrient Deficiencies Linked To Fatigue
The good news is that nutrient deficiencies linked to fatigue can be corrected. You can restore optimal levels of key nutrients by optimizing your diet, taking the targeted supplements, and addressing the underlying causes of your deficiencies. By following these steps, you can nourish your body, regain your energy, and create optimal health and well-being.
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How Is Vitamin D Deficiency Treated
The goals of treatment and prevention are the sameto reach, and then maintain, an adequate level of vitamin D in the body. While you might consider eating more foods that contain vitamin D and getting a little bit of sunlight, you will likely be told to take vitamin D supplements.
Vitamin D comes in two forms: D2 and D3. D2, also called ergocalciferol, comes from plants. D3, also called cholecalciferol, comes from animals. You need a prescription to get D2. D3, however, is available over the counter. It is more easily absorbed than D2 and lasts longer in the body dose-for-dose. Work with your doctor to find out if you need to take a vitamin supplement and how much to take if it is needed.
Fatigue May Also Result From A Dysfunction In The Supply Of Oxygen To Muscles And Brain
Brain and muscle tissue are both also highly dependent on oxygen. The brain consumes approximately 3.5 mL O2 per minute and per 100 g of tissue, which corresponds to 20% of the oxygen needs of the whole body. Compromised oxygen delivery can harm the brain, with chronic hypoxia resulting in impaired intellectual function . Resting muscle consumes only 1 ml O2 per minute and per 100 g of tissue, but oxygen consumption can increase up to 50-fold in contracting muscle, when exercising , and this enables enhanced performance . During anemia, i.e., when the levels of hemoglobin are decreased, oxygen delivery is impaired, with consequences for not only cognitive and physical performance, but also perceived fatigue and tiredness . It is notable that sustained, intense mental processing results in a measurable decrease in circulating levels of glucose and oxygen . Fatigue is considered a major component of anemia symptomatology, whatever the underlying reason for decreased hemoglobin level .
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What Are The Forms Of Vitamin D For Vitamin D Deficiency
There are two forms of vitamin D: vitamin D-rich foods and supplements. Vitamin D-rich foods include fatty fish, such as tuna, mackerel, and salmon fortified milk, cheese, and yogurt egg yolks and mushrooms exposed to ultraviolet light.
You can also get vitamin D from beef liver and cod liver oil. Supplements are another option, and they come in two forms: D3 and D2. D3 is the more common and effective type. Vitamin D supplements are available in capsules, tablets, liquids, and injections.
Loss Of Energy: Are Your Iron Stores Low
Another cause of lack of energy commonly seen in pre-menopausal women is iron deficiency. Iron is important for the production of healthy red blood cells to carry oxygen to the body. When iron stores are low, fatigue is a common symptom. Low iron stores in men and post-menopausal women can sometimes be a sign of bleeding from the intestinal tract and should be evaluated. Very low iron stores can lead to iron deficiency anemia, but a more sensitive way to check for low iron stores is to check a serum ferritin level. Its important to check a level before taking iron supplements since too much iron may increase the risk of heart disease.
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What Vitamins And Mineral Deficiencies Cause Fatigue
If youre dealing with fatigue, start your road to recovery by getting the following vitamins and minerals tested:
- Vitamin B12
- Vitamin D
These three are the low hanging fruit. Meaning theyre three of the more obvious potential causes of fatigue. Fortunately, theyll almost always be tested for by your family doc. If youre feeling tired all the time, make sure youve tested those three vitamins and minerals.
While iron, vitamin D, and vitamin B12 may be potential causes of fatigue, theyre not necessarily implicated in chronic fatigue syndrome. Remember, CFS is more than fatigue, its an inflammatory condition!
Who Is At Risk
One possible cause of deficiency is insufficient intake of vitamin B12 through food. Vegans or vegetarians are particularly often affected, since vitamin B12 is found almost exclusively in foods of animal origin – especially in meat. However, the exhaustion syndrome itself and triggers such as infections or stress can also contribute to an undersupply, as nutrition is often neglected in these situations.
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