Vitamin Deficiency Caused by Excessive Sweating

Excessive sweating can lead to the depletion of important nutrients and vitamins, particularly potassium, sodium, calcium and vitamin C.

Image Credit: GeorgiNutsov/iStock/GettyImages

Sweating is a natural bodily reaction to exercise, fever or stress and can even release endorphins and toxins and improve skin health. However, when too many nutrients are lost in sweat, you may feel depleted and fatigued.

Profuse sweating can lead to dehydration, electrolyte imbalances and a loss of vitamin C. You can replace these nutrients lost in sweat by increasing your intake of certain foods in your diet and consuming sports drinks during or after exercise.

Tip

Excessive sweating can lead to the depletion of important nutrients and vitamins, particularly potassium, sodium, calcium and vitamin C.

Why You Sweat

Your sweat glands are an essential part of your ability to cool your body. When your temperature rises, sweat glands release water where it then evaporates from the skin surface to cool the skin and blood below.

Sweat is also important to skin regeneration after injury, such as a burn. And, as noted in a paper published in Glycobiology in March 2016, sweat protects the body from infection by washing away bacteria.

Read more: Ew! Why Do I Sweat So Much When I Work Out?

The_ International Journal of Analytical Chemistry_ published a paper in March 2015 affirming that sweat is a biofluid — just like blood and urine — that can be analyzed to screen for certain diseases and test for certain drug usage.

Electrolytes Lost With Sweat

Athletes and people who sweat a lot during a serious illness are probably familiar with electrolytes. These charged ions that conduct electrical activity in your body to help you maintain fluid balance, promote muscle contraction and facilitate neural activity, explains the American Council on Exercise.

Heavy sweating and dehydration trigger the release of high concentrations of electrolytes through your sweat, especially sodium and chloride, and to a lesser extent, potassium, magnesium and calcium.

During a tough sweat session, a loss of sodium can cause cramping and decreased performance. You may lose your appetite and feel dizzy due to a sodium depletion and can also be at risk of hyponatremia, or abnormally low levels of sodium in the blood. If you rehydrate with lots of water and don’t include sodium, it dilutes your blood’s sodium levels and can lead to complications, explains the Cleveland Clinic.

Symptoms of depleted chloride, another electrolyte you lose in large quantities when you sweat, include changes in your pH levels and irregularities in your heart rate.

Read more: Vitamins and Minerals for Leg Cramps

While you do lose less potassium, magnesium and calcium in sweat as compared to sodium and chloride, you can experience symptoms from this loss. These symptoms affect athletic performance and your overall well-being. They include:

• Muscle weakness and cramps
• Mental confusion
• Fatigue
• Nausea
• Muscle spasms

If you lose enough calcium regularly, the loss can put you at risk of osteopenia and osteoporosis.

Read more: Symptoms of a Potassium Overdose

Excessive Sweating and Vitamin Deficiency

Along with potassium and calcium, people who sweat excessively may also excrete vitamin C. As noted in a study published in Industrial Health in May 2016, steelworkers who lost a lot of sweat during their eight-hour workdays lost vitamin C, potassium and calcium. These micronutrient losses negatively affected blood pressure in these more than 200 workers, causing the researchers to suggest that working temperatures be lowered.

Vitamin C is a water-soluble vitamin, and you need 75 to 90 milligrams per day. The National Institutes of Health explains that vitamin C is important to a healthy immune system and the development of collagen, which is a protein essential to tissue development. Without adequate collagen, wounds don’t heal quickly and you’re more prone to wrinkling and fine lines.

Vitamin C is also an antioxidant that protects you from free radicals, elements in the environment that degrade cells and put you at risk for inflammation and chronic disease. Vitamin C also helps you absorb iron from food.

Replacing Lost Electrolytes

If you exercise for long periods of time, such as during a marathon, sweat a lot when working outdoors or suffer a bout of vomiting or diarrhea and are low in electrolytes, you benefit from replacing these essential nutrients. Electrolytes taken with food, primarily carbohydrates, are absorbed most readily, explains the National Academy of Sports Medicine.

The American Council on Exercise suggests a sports drink for exercise sessions lasting longer than 60 to 90 minutes. You may need electrolyte replacement if you do strenuous work in hot temperatures, too.

Read more: 4 Ways to Replenish Electrolytes After Sweating or Working Out

Natural sources of sodium include dill pickles, pretzels and tomato juice. Adults up to age 50 should aim for up to 1,500 milligrams per day. Chloride is found in table salt and some produce, such as tomatoes, celery, olives and lettuce. Aim for 2,300 milligrams per day as an adult.

Potassium is readily replenished through bananas, beans, plain yogurt and baked potatoes with the skin. You benefit from as much as 4,700 milligrams per day. Halibut, tofu, tomato paste and pumpkin seeds, among other foods, are rich in magnesium; you need 320 to 420 milligrams daily depending on your gender.

Aim for 1,000 milligrams of calcium per day, on average, through foods such as dairy products, spinach and other leafy greens and canned fish with the bones. Calcium needs rise when you sweat a lot, and aiming for more is always a good idea to boost the health of your skeleton.

Getting More Vitamin C

You know you get a good dose of vitamin C in a glass of orange juice, but that’s not the only source. Whole oranges, grapefruit juice, red peppers, strawberries and broccoli are also good places to get vitamin C, explains the National Institutes of Health.

Eat these foods raw to maximize your vitamin C intake. High heat or prolonged cooking breaks down the vitamin, explains the Harvard T. H. Chan School of Public Health. Toss raw broccoli and peppers in a salad or munch on fruit as a snack.

5 Surprising Signs of Vitamin D Deficiency

During the winter months, many of us don’t get enough vitamin D because one of the best sources of this important vitamin is sunshine. Indeed, an estimated 42 percent of Americans are deficient in the nutrient, according to Cleveland Clinic Mercy Hospital.

Ann Louise Gittleman, PhD, author of Radical Longevity, who is based in Coeur d’Alene, Idaho, recommends people with light skin get 10 to 15 minutes of unprotected sun exposure per day to help increase their vitamin D levels. “People who tan easily can go up to 30 minutes, and people with dark skin may be able to tolerate two hours,” she says. “I’m always telling people to embrace the sun cautiously.” In smaller amounts, vitamin D exists in certain foods, such as fatty fish, fortified breakfast cereal, and mushrooms exposed to UV light, according to the National Institutes of Health (NIH).

According to the NIH’s Office of Dietary Supplements, healthy and nonpregnant adults younger than age 71 need at least 15 micrograms (mcg), which is equivalent to 600 IU of vitamin D per day — through fortified foods, sun exposure, or if needed, supplementation. Dosage recommendations can vary depending on factors such as age and life stage.

“If you’re not getting enough vitamin D from sunlight then your daily intake should be closer to 1,000 international units (IU) or 25 mcg per day,” says Shannon Henry, a registered dietitian-nutritionist with EZCareClinic in San Francisco. Before committing to any supplement long term, coordinate with your healthcare team to determine whether the supplement is a good fit for your healthcare plan. If so, they will be able to advise on the right dosage.

RELATED: What Are the Best Sources of Vitamin D?

Vitamin D Deficiency and Health Conditions

More studies on the role of vitamin D and health are needed. Specifically, studies looking at if taking vitamin D supplementation reduces the risk of certain diseases or ailments are lacking. Many studies have found an association, but not a cause-and-effect relationship, between people with specific diseases and having low vitamin D. What scientists are sure of, however, is that when vitamin D deficiency is severe, the risk for bone diseases such as rickets in children and osteomalacia in adults increases, per the NIH.

Below are examples of associations between low vitamin D and specific diseases:

Depression

Low vitamin D levels have been associated with depression, according to past research involving more than 31,000 study participants.

This may be because vitamin D and its receptors are found in the areas of the brain involved with mood and behavior, per a study published in May 2020 in the Journal of Affective Disorders. “Vitamin D plays an important role in healthy brain functions,” Henry says. For those with mild to moderate depression, supplementing with vitamin D may help, the study researchers wrote, though more studies are needed before vitamin D supplement prescriptions for depression are standard.

Dementia

A meta-analysis published in November 2019 in BMC Neurology found a link between vitamin D deficiency and people with dementia, including the most common type of the condition, Alzheimer’s disease. The more severe the deficiency, the stronger the association.

Prostate Cancer 

Another previous study found a link between low blood levels of vitamin D and aggressive prostate cancer in European American and African American men undergoing their first prostate biopsy after being referred for an abnormal prostate-specific antigen or digital rectal examination.

RELATED: 10 Illnesses Linked to Vitamin D Deficiency

Erectile Dysfunction

A systematic review and meta-analysis published in May 2020 in Nutrients found that men with severe erectile dysfunction (ED) had lower vitamin D levels than men with mild ED.

Schizophrenia

People with schizophrenia are more likely to be deficient in vitamin D, according to a systematic review and meta-analysis published in June 2020 in Psychiatry Research. This may be because of the role vitamin D plays on the body’s inflammatory and immune responses, according to a past review.

RELATED: 11 Myths and Facts About Vitamin D

Symptoms of Vitamin D Deficiency

But how do you know if you’re vitamin D deficient? The best way is through a simple blood test, which your primary care physician can carry out. Ideally, your vitamin D levels will be around 20 nanograms per milliliter (ng/mL), per the NIH.

That said, certain symptoms may suggest your vitamin D levels are too low. Here are five signs to watch out for:

1. Fatigue

Feeling fatigued and sluggish is probably the most common sign of vitamin D deficiency, Dr. Gittleman says. One previous study suggested that there is a significant correlation between daytime sleepiness and low levels of vitamin D.

Vitamin D supplements may help reverse the trend: Another past study of people with fatigue and vitamin D deficiency found that vitamin D treatment improved participants’ subjective fatigue rating scale compared to the placebo group.

2. Broken Bones and Stress Fractures

“Bone fractures that don’t heal quickly are another sign [of vitamin D deficiency],” Gittleman says.

That’s because one of the critical roles of vitamin D is to help the body absorb calcium, which supports bone health, according to the NIH. Research indicates that adequate vitamin D and calcium levels can promote healthy bones and help prevent osteoporosis, according to the Mayo Clinic.

A meta-analysis of randomized controlled trials published August 2020 in Medicine found that supplementing with vitamin D (specifically, vitamin D3) and calcium reduced the incidence of both falls and fractures in the study participants.

According to the National Institute on Aging, people tend to stop building bone mass around age 30, so adequate vitamin D intake is important to keep the bones in good condition as you age.

RELATED: The 7 Best Bone-Building Foods

3. Low Immunity

Another important function of vitamin D: keeping the immune system running adequately and appropriately.

Some studies have associated lower levels of vitamin D with increased risk of infection. Before antibiotics were available, vitamin D was used to treat infections like tuberculosis, per the Harvard T.H. Chan School of Public Health.

For example, a systematic review and meta-analysis published in February 2017 in the BMJ found that supplementing with vitamin D reduced participants’ risk of acute respiratory tract infection. Those with the greatest vitamin D deficiency — less than 25 nmol/L at baseline — who supplemented at least once a week or daily reduced their risk of respiratory infection by 50 percent compared with participants whose vitamin D levels were 25nnmol/L or higher.

“Quite frankly, [the link is] huge,” Gittleman says from her clinical care experiences. She notes if you seem to be catching every cold, flu, and virus that comes along, you may be deficient in vitamin D and this is something to discuss with your primary care provider. They can test your vitamin D levels and evaluate you for other potential causes that may be impeding your immune function.

Because of that link, maintaining healthy vitamin D levels may also play a protective role against COVID-19. A study published in October 2020 The Journal of Clinical Endocrinology and Metabolism found that 82 percent of the 216 COVID-19 hospitalized patients included in the study were deficient in vitamin D, though research so far hasn’t found a causal relationship.

4. Muscle Pain and Achiness

In some cases, vitamin D deficiency can cause muscle pain and achiness. As mentioned, a vitamin D status test can determine whether this vitamin deficiency is at the root of these symptoms.

If it is, your doctor may recommend a vitamin D supplement, which an article published in June 2018 in Bone Reports noted may help reduce muscle aches and pains. In other research, a review published in July 2018 in the Journal of the American Academy of Orthopaedic Surgery also found supplementing with vitamin D can increase muscle strength among those who are deficient.

RELATED: Do You Need a Vitamin D Supplement?

5. Hair Loss

Henry notes that alopecia, or hair loss, is also linked to low vitamin D. One past study noted a correlation between low vitamin D levels and female-pattern hair loss, which affects more than 55 percent of women over age 70. Another study, published March 2019 in Dermatology and Therapy, emphasized this link but suggested that more research is needed to determine whether vitamin D supplementation can prevent hair loss.

VITAMIN D AND DEPRESSION · Parkinson’s Resource Organization

Many studies have linked Vitamin D deficiency with depression. In a cross-sectional study of 12,594 patients in a database at the Mayo Clinic, researchers found that low Vitamin D levels were associated with depressive symptoms, especially in persons with a history of depression. In another study published in the American Journal of Clinical Nutrition, researchers evaluated 81,189 women ages 50 to 79 and found that the women with higher Vitamin D levels (who had higher intakes of Vitamin D from food sources) had less depressive symptoms. Vitamin D can affect the function of two important neurotransmitters, dopamine and norepinephrine.

Symptoms of Vitamin D Deficiency. How do you know if you’re Vitamin D deficient? The best way is a simple blood test. Your primary care physician can help you with that. But here are some other tell-tale signs:

1. Broken Bones and Stress Fractures – One of the critical roles of Vitamin D is to help the intestines absorb calcium into the bloodstream. Without enough Vitamin D, our body will break down bones to get the calcium it needs. In fact, in one study, 50 percent of women treated for bone loss had inadequate Vitamin D levels. Research indicates that adequate Vitamin D intake can prevent osteoporosis, which reduces bone density and increases the risk of broken bones. One study published in the Journal of the American Geriatrics Society found that nursing home residents who took 800 IU daily of Vitamin D fell less and had a lower incidence rate of falls over five months than those taking lower doses of the vitamin. Since we tend to stop building bone mass around age 30, Vitamin D supplementation is important to keep our bones in good condition.

2. Chronic Pain and Muscle Weakness – A Vitamin D deficiency can also cause your joints and muscles to ache. Research has associated the link between deficiency of Vitamin D and all kinds of musculoskeletal pain. For example, in one study 276 patients with nonspecific pain at different regions (leg pain, widespread pain, rib pain, back pain, fibromyalgia) were compared with 202 other people. In patients with skeletal pain, Vitamin D levels were significantly lower than the control group. Another study found Vitamin D deficiency may also exacerbate ageing of skeletal muscles. However, the good news is that muscle weakness is reversible with Vitamin D supplementation. A study published in the Western Journal of Medicine says that, “Improvement in muscle strength has been observed as early as after a week, but usually within one to two months.”

3. Hair Loss – In a study published in Skin Pharmacology and Physiology, researchers evaluated 80 females ages 18 to 45 years old with hair loss, either chronic telogen effluvium (TE) or female pattern hair loss (FPHL), and 40 females without hair loss. Vitamin D deficiencies were associated with hair loss in females with TE and FPHL. Although we don’t know as much about Vitamin D’s role in hair growth as we do in, say, bone health, Rania Mounir Abdel Hay, MD, a dermatologist at Cairo University suspects it could be that Vitamin D helps regulate the expression of genes that fosters normal hair follicle growth.

4. Drowsiness – In a 2012 study published in the Journal of Clinical Sleep Medicine, researchers determined that there is a significant correlation between daytime sleepiness and low levels of Vitamin D. The study involved 81 patients who complained of sleep problems and nonspecific pain. Vitamin D levels were measured by blood sampling. The authors previous and current research suggest that low levels of Vitamin D may cause or contribute to excessive sleepiness either directly or by means of chronic pain.

5. High Blood Pressure – A large-scale genetic study involving over 155,000 people demonstrated the link between hypertension and Vitamin D deficiency. Those with high concentrations of 25-hydroxyVitamin D had reduced blood pressure and therefore a reduced risk of hypertension. “Our study strongly suggests that some cases of cardiovascular disease could be prevented through Vitamin D supplements or food fortification,” said Dr. Vimal Karani from the University of Reading in the UK. “Our new data provide further support for the important non-skeletal effects of Vitamin D.”

6. Excessive Sweating – Michael Holick, M.D., a Vitamin D expert at Boston University Medical Center says that one of the first signs of Vitamin D deficiency is a sweaty head. You sweat when your body temperature rises above 98.6. Most of the time, this is not a problem. Sweating is actually good for your health, as it releases toxins buried in the fat cells underneath the skin. However, excessive sweating may indicate a deficiency in Vitamin D.

7. Low Immunity – Vitamin D has an important role for the immune system, as well. Before antibiotics were available, Vitamin D was used to treat infections like tuberculosis. There have been multiple studies associating lower levels of Vitamin D with increased infection. For example, in one study, people with lower Vitamin D levels were more likely to report a respiratory tract infection than those with adequate levels. Other studies indicate that Vitamin D deficiency predisposes children to respiratory infections and can play a role in protecting a person from contracting the flu. Some studies are evaluating the associations between Vitamin D deficiencies and HIV disease progression.

8. Irritability and Depression – As mentioned above, there is a strong correlation between Vitamin D deficiency and depression. In addition to the studies already included, a study published in Nutrition Journal found that adults who received high doses of Vitamin D had improved depressive symptoms after two months.

8 Signs That Your Body Desperately Needs More Vitamin D / Bright Side

Vitamin D is a fat-soluble vitamin that greatly influences the systems of our body from ensuring calcium supply to our bones to strengthening our immune system. We normally get this vitamin from foods, supplements, and the sun’s rays, but when something goes wrong and we face vitamin D deficiency, our body systems may break.

Here at Bright Side, we’ve studied the most common signs of low vitamin D levels and we want to tell you what we’ve found.

1. Head sweating

There is a variety of symptoms that can indicate your vitamin D level is low. Scientific literature describes excessive sweating in newborns as one of the early signs of the lack of this vitamin. One of the most non-obvious symptoms of vitamin D deficiency in adults is excessive head sweating compared to the rest of the body. If your head sweats a lot this may be related to the lack of vitamin D in your body and you might need to consult your doctor.

2. Bone pain

Lack of vitamin D can impair the body’s ability to put calcium into bone tissue, which can lead to osteomalacia or weakening of the bones. A vitamin D deficiency can be associated with various musculoskeletal pains, in particular, with tibial bone pain and tenderness. It’s recommended to ensure a daily intake of the necessary amount of Vitamin D to avoid bone pain, bone fractures, and related diseases like osteoporosis.

3. Muscle pain

Vitamin D affects not only our bones but our muscles as well. Lack of this vitamin may cause severe muscle pain, weakness, reduced muscle mass and poor muscle recovery after intense physical activity. Low levels of vitamin D can also cause chronic widespread pain in the body, which is one of the main symptoms of fibromyalgia.

4. A weak immune system

Vitamin D plays a huge role in supporting our immune system. Unknowingly, doctors started to use this vitamin to treat infections a long time ago before antibiotics were discovered. Tuberculosis patients, for example, were sent to sanatoriums where they were exposed to sunlight which, as doctors then thought, directly killed the infection. So, if you suffer from frequent viral infections, low vitamin D levels might be the reason.

5. Fatigue and weakness

We often tend to attribute fatigue and tiredness to a busy lifestyle or lack of sleep. It turns out, however, that the lack of vitamin D in the body may also be involved. A study that observed the effect of vitamin D supplementation on patients with fatigue showed significant reduction of fatigue symptoms after the normalization of vitamin D levels.

6. Slow wound healing

A study has shown that 12 weeks of the vitamin D supplementation resulted in a significant reduction of wounds among patients with diabetic foot ulcers. Scientists believe that vitamin D had a positive effect on stabilizing blood glucose and cholesterol levels in the patients under research. If your wounds heal slowly (especially if you have diabetes), pay attention to the level of this vitamin in your body.

7. Hair loss

There are many factors that can trigger hair loss, and vitamin D deficiency is one of them. Lack of this vitamin may lead to an impaired hair cycling process, thinning hair and hair loss. Vitamin D plays an integral part in the hair growth process at the point of the hair’s origination and may be used as a supplement aimed at hair loss treatment.

8. Anxiety and depression

Vitamin D is a unique vitamin that influences many parts of our bodies, including the brain. After the vitamin is consumed by food or synthesized in our skin, it releases neurotransmitters like dopamine and serotonin that influence brain functioning. According to scientists, a lack of vitamin D can lead to anxiety, depression and can even be related to mental illnesses including schizophrenia.

If you have any of the signs of a vitamin D deficiency, plan a visit to your doctor who will evaluate the level of this vitamin in your body and prescribe you the needed dose of vitamin D.

Have you ever experienced any of these symptoms? Do you know your level of vitamin D? Tell us in the comments!

Vitamin D deficiency symptoms: Sweating is sign to add supplements to diet

Vitamin D is crucial for the body, as it helps to keep your muscles, teeth and bones healthy, according to the NHS.

Without enough vitamin D, it’s difficult to regulate the amount of calcium or phosphate in the body.

A severe lack of the vitamin may even lead to bone deformities, rickets, or osteomalacia.

You could be at risk of a vitamin D deficiency if your head often gets sweaty, it’s been revealed.

One of the more common signs of a vitamin D deficiency is regularly having head sweats, according to Holland & Barrett.

In particular, a sweaty scalp may be a warning sign of the condition, it said.

Most of the time, sweating isn’t anything to worry about, and it’s just the body’s way to cool down.

But, excessive sweating – also known as hyperhidrosis – could be a symptom of a more serious underlying medical condition.

“Studies have shown that vitamin D deficiency can contribute to an impaired immune system, making it more difficult to fight infections,” said Holland & Barrett.

“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.

“A common sign of vitamin D deficiency is a sweaty scalp [this is one reason newborn babies are monitored for head sweats].

“A sweaty scalp could be an early sign of vitamin D deficiency.”

You could also be at risk of a vitamin D deficiency if you have achy bones or joints, it added.

The throbbing or achy pain is most often felt in the knees and back.

Other warning signs include irritability, tooth decay, and a general sense of tiredness.

Taking vitamin D supplements could help you top up on the ‘sunshine’ supplement.

During the autumn and winter months, most people will need to get more vitamin D from their diet, due to shorter daylight hours. The body relies on sunlight to help it produce vitamin D.

If you choose to take supplements, don’t take more 100mcg in a single day, as it could be harmful.

For most people, a 10mcg supplement should be enough, said the NHS.

If supplements aren’t for you, try eating more oily fish, red meat, liver, or egg yolks.

Sweating: Causes & Treatments | Nature’s Best

Everybody does it – though some people do it more than others. But what is sweating exactly, and what purpose does it serve? There are millions of sweat glands found in the human body. These fall into two main types: eccrine glands and apocrine glands.

Eccrine glands are found nearly all over your body, within the deep layers of your skin, where they connect to the outer layer of your skin via ducts. These glands are stimulated by the nervous system to produce sweat – a clear, odourless fluid – when your body temperature rises. Sweat from the eccrine glands is made mainly from water along with other substances such as sodium and chloride. Eccrine sweat glands account for about three quarters of your body’s sweet glands. The remaining quarter are mainly made up of apocrine sweat glands. These are mostly found in areas with lots of hair follicles, including your armpits and your groin.

Meanwhile apocrine glands are thought to secrete fluid as a response to anxiety, nervousness and other types of emotional stress (experts believe they are stimulated by hormones rather than the nervous system, since they only start to function at puberty when they are stimulated by sex hormones (i) ). Like the fluid produced by eccrine glands, this fluid is odourless until it mixes with the bacteria on your skin.

 

Normal function

Many people may find sweating embarrassing, but it’s a completely normal function of the body. As well as helping to cool you down when you get too hot – which is very useful when you exercise, for instance – some also believe it helps remove toxins from the body (ii). How much you sweat will depend on a number of factors, including your gender, age, genetics, fitness level or whether or not you’re overweight.

If, however, you find sweating is a problem, there are a few things you can do to try and manage it, including the following:

• Avoid things that you know make your sweating worse (spicy foods, caffeine, smoking and alcohol are all thought to trigger sweating in some people).

• Avoid man-made fibres that make you sweat, such as nylon and polyester. And go for cool, loose clothing instead of wearing anything tight.

• Try an antiperspirant spray rather than using a deodorant (deodorants simply mask the smell of odour, whereas antiperspirants minimise sweat production).

Hyperhidrosis: extreme sweating

While sweating may only be a minor problem for most people, around three in every 100 people in the UK is affected by excessive sweating, or hyperhidrosis. This can affect just certain parts of the body such as hands, feet, face and armpits (focal hyperhidrosis) or it can affect you all over (generalised hyperhidrosis).

Focal hyperhidrosis – also called primary hyperhidrosis – has no obvious cause, though generalised hyperhydrosis (or secondary hyperhidrosis) may be linked to an underlying health problem or may be a side effect of taking certain medicines.

Family connection

Around one in four people with focal hyperhidrosis is thought to have the condition running in their family. But if you have generalised hyperhidrosis, it could be caused by one of several things, including menopause, an overactive thyroid gland, taking recreational drugs and drinking excessive amounts of alcohol. Medicines that may cause generalised hyperhydrosis include some antidepressants, tamoxifen (a breast cancer drug) and gonadotropin-releasing hormone antagonists (drugs used to treat prostate cancer in men and infertility in women).

So if you sweat excessively, it’s advisable to see your GP to rule out any possible underlying causes. Your GP can also tell you about treatments that could help. For instance, they can prescribe powerful antiperspirants that contain aluminium chloride, though these types of antiperspirants can cause mild skin irritation. Medicines that block the effect of a chemical that activates the sweat glands are also available on prescription.

Hospital treatment

If you have severe hyperhydrosis, your GP may refer you to a hospital dermatologist who may recommend treatments such as iontophoresis (which passes a low-intensity current through your hands, feet or armpits), Botox (which works by blocking the nerve endings in your armpits), prescription drugs and – if all else fails – surgery.

If, on the other hand, your condition is milder, you may prefer to try a strong over-the-counter antiperspirant or an absorbent powder that soaks up excessive sweat. You can also buy sweat pads that absorb underarm moisture.

There’s lots more information about hyperhidrosis and the treatments that are available at hyperhidrosisuk.org.

The lowdown on night sweats

Sweating a lot when you’re in bed can happen to anybody every now and then, especially if your bedroom is too hot or you have too many blankets on your bed. Even if you wake up during the night drenched in perspiration – a condition called nocturnal hyperhidrosis – there may be no reason (when the cause of night sweats isn’t known, it’s called idiopathic hyperhydrosis). Thankfully, having night sweats is usually harmless.

But occasionally night sweats can be a sign of a medical condition or they may be triggered by certain medicines. The following are some of the things that may cause night sweats:

Menopause

As well as hot flushes, the hormonal changes that affect women experiencing the menopause can cause night sweats (these are basically hot flushes that happen at night). There are a number of other ways in which your body changes during menopause, read this article to find out more about how menopause can affect you.

Sleep apnoea

A condition that interrupts your breathing while you’re asleep, sleep apnoea is a result of your throat relaxing and narrowing, and is thought to affect around four per cent of middle-aged men and two per cent of middle-aged women in the UK (iv). Not everyone with sleep apnoea has night sweats, with more common symptoms including loud snoring, loud breathing and gasping for air or snorting while you’re asleep. Discover more about obstructive sleep apnoea here

 

Overactive thyroid

Also known as hyperthyroidism, overactive thyroid is a fairly common condition where the thyroid gland produces too much thyroid hormone, which makes your metabolism faster. If you have an overactive thyroid, you may be sensitive to heat and sweat more than normal, including at night.

Low blood sugar

Night sweats can also be associated with having hypoglycaemia, which is when your blood glucose level becomes too low. Hypoglycaemia is mostly seen in people who have diabetes, particularly if they take too much insulin or go for too long without food.

Infections

Certain infections can cause night sweats, including tuberculosis, endocarditis (inflammation of the heart valves), abscesses, HIV/AIDS and osteomyelitis (infection of the bone).

Excessive alcohol

Drinking too much alcohol can make you sweat more than usual. Sweating is also associated with misusing drugs, particularly heroin.

Prescription medicines

Night sweats can be a side effect of taking some medicines, including antidepressants, antipsychotics, some blood pressure medicines (antihypertensives) and antipyretics (medicines that help reduce a high body temperature such as paracetamol, ibuprofen and paracetamol).

If you are affected by night sweats on a regular basis, it may be a good idea to see your GP to rule out any underlying medical causes. Seeing your doctor may also help put your mind at rest if you’re worried.

How to tackle sweaty feet

Very few people have never experienced sweaty feet – it’s something that affects nearly all of us every now and then. If, however, your feet sweat more than normal most or all of the time, it can make you feel embarrassed and uncomfortable.

According to the College of Podiatry, feet tend to sweat more than other parts of the body as they contain around 250,000 sweat glands (v). Teenagers and young people under the age of 25 are the most likely to suffer from sweaty feet, as changing hormone levels can make sweat glands overactive.

The good news is there are lots of things you can do to keep those sweat glands under control:

• Keep your feet as clean as possible by washing them every night before you go to bed using antibacterial soap and water.

• Change your socks every day – choose cotton socks in summer and woollen ones in winter, as they may help prevent your feet from getting too hot and sweaty by absorbing moisture (alternatively, wear sports socks designed to absorb moisture).

• Also wear a variety of different pairs of shoes instead of the same pair every day (this allows your shoes to dry out before you wear them again). Leather shoes are considered best, as they allow your feet to breathe (if you don’t wear leather, consider canvas shoes or shoes made from mesh fabrics).

• Use foot deodorants, shoe sprays and odour-control or medicated insoles to keep your feet and shoes smelling fresh. You can also buy antibacterial socks that contain chemicals that prevent feet smelling.

• Go barefoot at home whenever you can and during the summer try to wear open-toe sandals without socks as often as possible.

• See your GP if you’re worried your feet sweat excessively – they may be able to offer you a strong antiperspirant on prescription or refer you to a hospital specialist for further treatment.

Natural support for sweating

If you have a problem with sweating as a result of anxiety or other forms of emotional stress, the following natural supplements may be useful as a means of supporting your nervous system:

L-Theanine

Stress is a well-known cause of anxiety. But help may be available from supplements containing an amino acid found mainly in tea called theanine, with studies suggesting it may help to reduce stress without causing drowsiness (vi).

 

Vitamin B

Several B vitamins are needed for healthy nerve function, while vitamin B6 is needed for the body’s production of neurotransmitters. These brain chemicals include serotonin and norpepinephrine, both of which are needed to regulate mood (an imbalance of serotonin is thought to play a part in the cause of anxiety). Taking a good-quality B complex supplement can help ensure you’re getting an adequate supply of each of the B vitamins.

Magnesium

Magnesium is widely recognised as an important mineral for nerve function. Some experts also believe your magnesium levels may become depleted if you’re feeling stressed (vii). There is also some evidence to suggest anxiety and stress symptoms may be reduced by taking a multivitamin and mineral supplement containing magnesium, calcium and zinc (viii).

Sage

Widely used by natural practitioners to treat menopausal symptoms such as hot flushes and night sweats, sage also has a well-established traditional use as a treatment for excessive sweating. Unfortunately, there’s been very little research into the benefits of sage for hyperhidrosis to date. However, a 2016 report by the European Medicines Agency discusses number of unpublished studies that claim sage has antihidrotic properties, which means it reduces or prevents sweating (ix).

Please note: sage supplements may not be suitable if you’re pregnant or breastfeeding (speak to your GP before using any herbal medicine during pregnancy and while breastfeeding).

We know that excessive sweating can be an uncomfortable experience, but remember that it is a completely natural, healthy process. Try the advice above if you continue to be worried about your sweat, and you should feel better in no time. In the meantime, find out about more common concerns, take a look at our health library.

References:

1. Anatomy, Skin Sweat Glands by Bonnie D Hodge and Robert T Brodell. Available online: https://www.ncbi.nlm.nih.gov/books/NBK482278/

2. Available online: https://www.organicconsumers.org/news/yes-you-do-sweat-out-toxins

3. Available online: https://patient.info/skin-conditions/excessive-sweating-hyperhidrosis

4. Available online: https://cks.nice.org.uk/obstructive-sleep-apnoea-syndrome#!backgroundSub:1

5. Available online: https://cop. org.uk/foot-health/common-foot-problems/sweaty-feet/

6. Juneja LR. et al., L-theanine – a unique amino acid of green tea and its relaxation effect in humans. Trends in Food Science & Tech. 1999;10:199-204.Available online: https://www.sciencedirect.com/science/article/abs/pii/S0924224499000448

7. Kimura. K, Ozeki. M, Juneja. LR, Ohira. H. L-Theanine reduces psychological and physiological stress responses. Biol Psychol. 2007;74(1):39-45. Available online: https://pubmed.ncbi.nlm.nih.gov/16930802-l-theanine-reduces-psychological-and-physiological-stress-responses/

8. Grases. G, Perez-Castello. JA, et al. Anxiety and stress among science students. Study of calcium and magnesium alterations. Magnes Res. 2006 Jun:19(2):102-6. Available online: https://pubmed.ncbi.nlm.nih.gov/16955721-anxiety-and-stress-among-science-students-study-of-calcium-and-magnesium-alterations/

9. Carroll. D, Ring. C, Suter. M, et al. The effects of an oral multivitamin combination with calcium, magnesium, and zinc on psychological well-being in healthy young male volunteers: a double-blind placebo-controlled trial. Psychopharmacology (Berl). 2000;150:220-225. Available online: https://pubmed.ncbi.nlm.nih.gov/10907676-the-effects-of-an-oral-multivitamin-combination-with-calcium-magnesium-and-zinc-on-psychological-well-being-in-healthy-young-male-volunteers-a-double-blind-placebo-controlled-trial/

10. Schlebusch L. et al., A Double-Blind, Placebo-Controlled, Double-Centre Study of the Effects of an Oral Multivitamin-Mineral Combination on Stress. S Afr Med J.;90(12):1216-23.Available online: https://pubmed.ncbi.nlm.nih.gov/11234653-a-double-blind-placebo-controlled-double-centre-study-of-the-effects-of-an-oral-multivitamin-mineral-combination-on-stress/

11. European Medicines Agency 2016 Assessment report on Salvia officinalis L., folium and Salvia officinalis L., aetheroleum. Available online: http://www.ema.europa.eu/docs/en_GB/document_library/Herbal_-_HMPC_assessment_report/2017/07/WC500231352.pdf

Related Posts

Disclaimer: The information presented by Nature’s Best is for informational purposes only. It is based on scientific studies (human, animal, or in vitro), clinical experience, or traditional usage as cited in each article. The results reported may not necessarily occur in all individuals. Self-treatment is not recommended for life-threatening conditions that require medical treatment under a doctor’s care. For many of the conditions discussed, treatment with prescription or over the counter medication is also available. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements or before making any changes in prescribed medications.

 

Christine

Christine Morgan has been a freelance health and wellbeing journalist for almost 20 years, having written for numerous publications including the Daily Mirror, S Magazine, Top Sante, Healthy, Woman & Home, Zest, Allergy, Healthy Times and Pregnancy & Birth; she has also edited several titles such as Women’ Health, Shine’s Real Health & Beauty and All About Health.

View More

Sweat and Vitamin Loss | TrainingPeaks

When it comes to water-soluble vitamins, sweat is a threat. During an intense workout, sweat carries out our B vitamins, vitamin C, and important minerals. As athletes, this is particularly concerning because of the importance of these vitamins in our energy production, waste removal, and muscle growth and repair.

Vitamin Loss in Athletes

Water-soluble vitamins and minerals can only be stored in small amounts for short periods in the body. This raises the stakes for athletes, particularly during hard training periods and in hot conditions. While it is critical to stay hydrated, it won’t prevent the loss of these essential vitamins and minerals.

Significant vitamin and mineral loss can limit an athlete’s ability to push hard efforts and achieve optimal adaptation from hard sessions. Fortunately, athletes can continue to keep the hard sessions hard and the easy stuff easy because ensuring adequate vitamin and mineral levels is relatively simple. Athletes can do this by being intentional about getting the daily recommended dose and topping up when necessary. 

How to Combat Vitamin Loss

The most natural and cost-effective way to meet or exceed daily recommended doses is by eating whole foods. The importance of fruits and vegetables cannot be overstated. No sports drink or supplement can replace what is nature’s pure package of essential nutrients. Below is a handy list of essential vitamins and minerals that are readily found in common grocery items.

B Vitamins: tuna, peanuts, black beans, lentils

Vitamin C: oranges, strawberries, spinach, broccoli

Vitamin D: salmon, trout, milk, eggs

Vitamin E: nut butter, seed butter

Calcium: milk, yogurt, beans, spinach

Iron: red meat, eggs, quinoa, spinach

Magnesium: leafy greens, almonds, pumpkin seeds, fish

Potassium: Sweet potatoes, bananas, tuna, avocados

Getting your daily dose of these vitamins and minerals is the first step, but in addition, supplementing with vitamin C before and after sweat-inducing sessions is a safe way to ensure levels don’t dip, while also helping to promote muscle recovery. There is some evidence that excessive Vitamin C intake can inhibit training adaptation, so don’t go overboard. Try to keep your total daily intake of Vitamin C below 500 mg. Similarly, increasing your daily dose of vitamin B complex — and in particular thiamin, riboflavin, and B6 — on hard or hot training days can stave off dips in the supply of energy to cells, ATP production, and macronutrient metabolism necessary to convert food to energy.

A daily dose of potassium, calcium, magnesium, and sodium will aid in maintaining your body’s electrolyte and pH balance. On heavy sweat days, athletes should consider topping up their mineral intake so as not to disrupt the delivery of nutrients to their muscles and the removal of any waste.

Though getting your nutrients from the foods you eat is ideal, there are times when supplementation on top of a whole foods diet is particularly advantageous. For example, if you are on a low-fat nutrition plan or in an energy deficit period to drop excessive pounds or achieve race weight, you may want to consider increasing your supplement intake since your limited diet may lead to a decrease in micronutrients.  

Some athletes may also consider using supplements if they are in a prolonged heavy training phase, train often in heat, or are heavy sweaters. While there is no compelling evidence that “dosing” with vitamins or minerals will enhance performance, a deficiency could compromise your health and training progress.

If you notice a drop in performance or difficulty pushing through at the end of hard sessions, this could be a red flag that your vitamin and mineral levels have dropped too low. Sleep, recovery, injury, and other nutrient deficiencies may be the cause, but it is advisable to consider your vitamin and mineral levels in your overall performance assessment.

How much vitamin loss occurs depends on the intensity of the workout, hydration, and nutrition. It is important that you stay on top of hydration and electrolyte balance while being intentional in the nutritional choices you make. To achieve top performance, always choose whole foods as your primary source of nutrition and consider appropriate supplements to fill in any gaps in your health and performance profile.

90,000 Why is vitamin D important for an infant and a nursing mother

Why Vitamin D is Important for Infant and Nursing Mother

Vitamin D plays a key role in metabolic processes in bone tissue. In the body of a newborn baby, there are no reserves of it, and the metabolism is imperfect. This is why walking in the sun and breastfeeding are so important. But it happens that a family lives in a region with mostly cloudy weather, and breast milk does not contain the required amount of vitamin D.Then the deficit must be filled with appropriate supplements.

The benefits of vitamin D for nursing

Lactating women have an increased need for vitamins and microelements; a significant amount of these substances, together with milk, are passed on to a newborn child. Therefore, it is necessary to replenish their stocks daily. Studies show that, on average, a breastfeeding mother loses 4 times more vitamin D than during pregnancy.

The use of the vitamin for women is to maintain bone mineral density. After the birth of a child, the secretion of the hormone prolactin increases in a nursing mother. It suppresses ovarian function and the production of estrogens, which are involved in maintaining calcium in the bones. At the same time, prolactin stimulates the synthesis of parathyroid hormone. It activates osteoclast cells in tubular bones and enhances the flow of calcium into the blood by destroying tissue.

Women who take vitamin D in the daily dosage recommended for nursing maintain the physiological concentration of calcium and can avoid the appearance of pain in the extremities, deterioration of the teeth.

The role of vitamin D in infant development

The required concentration of this substance in the body is reached several months after birth. Premature babies have even less of it, so it takes more time to recover.

Sufficient vitamin D content provides:

• normal calcium-phosphorus metabolism;
• growth and development of bone tissue;
• muscle development;
• strong immunity;
• support of the thyroid gland;
• normal blood clotting;
• regulation of heart contractions.

It also prevents the occurrence of autoimmune diseases. It is also important for mental development. Vitamin D is responsible for the development of cognitive functions and their further maintenance. If, during the period of active growth, the body does not receive this substance, the child will suffer from rickets. This is a violation of osteogenesis (bone development) associated with a lack of minerals – mainly calcium and phosphorus.

Symptoms appear at three to four months of age. Parents pay attention to:

90 020 90 021 general restless behavior;

90,021 sleep disorders;

90,021 skin redness;

90,021 itching of the scalp;

90,021 decreased appetite;

Launched rickets slows down the development of the musculoskeletal system. A child later than his peers begins to hold his head, sit and walk. Teething is delayed. The disease is reflected in the appearance of the baby. The most famous symptom is the fontanel not overgrowing in time. A child may have a flat back of the head and a wide forehead, crooked legs, thickening of the arms, and a deformed rib cage.

Vitamin D norm

The need for vitamin varies depending on its initial blood level, type of food and time spent in the open sun.It is recommended to take 400 mg per day for infants up to 6 months, but the maximum allowable dose is 1000 mg. Children after 6 months. The recommended dose of the vitamin does not change, but the maximum amount is increased to 1500 mg. For lactating women, 800 mg is considered normal, the maximum dosage per day, bordering on toxic, is 4000 mg.

To determine the need for calciferol, you can take a special blood test. The normal indicator for the content of vitamin D for an adult is 60-100 ng / ml, when using other methods of measurement – 150-250 nmol / l.If you do not adhere to the recommended norms, the child will suffer first of all in a nursing woman. The consequences of the rickets suffered will remain for him for the rest of his life.

The musculoskeletal system of a matured person will be fragile and weakened. This causes difficulty in walking, pain in the limbs, brittle bones. Rickets is also reflected in body complexion:

90,020 90,021 low growth;

Lumps in the wrist may disappear as they heal. Mobility problems, on the other hand, can only get worse with age. In severe cases, patients stop walking due to severe pain. Untreated rickets is fraught with seizures in adolescence and adulthood. Sometimes they cause respiratory arrest.

When to take vitamin D

A pregnant woman needs to take at least 800 IU of vitamin D per day to ensure an adequate supply for her baby.But not everyone has this opportunity. The reasons may be different:

• there is little sun in the region;
• dark skin, immune to its rays;
• gestational diabetes;

90,021 overweight;

• malnutrition.

Breastfeeding should be continued as long as possible. If a baby is diagnosed with vitamin D deficiency, the pediatrician will prescribe an additional intake. Most often, the vitamin is obtained from fish oil or milk formulas.A nursing mother should contact a therapist to select the necessary dosage for herself.

A pediatrician may prescribe the intake of aqueous solutions of a vitamin for a newborn if he notices the first signs of calciferol deficiency. This can be done without testing. It is recommended to drink drops when a child starts to sweat, the fontanelle closes at a slow rate, which does not correspond to age, and the baby’s irritability is manifested.

It is better when the baby gets it naturally.His body itself produces a useful substance when the skin comes into contact with the sun’s rays. Therefore, you need to walk with babies every day for at least an hour.

There is no need to hide your baby’s face and hands from the sun. But at the same time, it is impossible to allow overheating and go out in the summer afternoon under direct rays. Full body sunbathing is recommended at a comfortable temperature.

The second natural source of vitamin D is mother’s milk. But there should be enough of it in a woman’s body to provide for both herself and the child.You need to take care of this even during pregnancy:

• to walk in the sun;

90,021 eat fish, cereals, eggs, cheese;

90,021 drink milk and orange juice;

• take fish oil.

It is better for a woman to start from the first trimester, while all the basic systems of the future baby’s body are being laid. By the third trimester, his skeleton will actively accumulate calcium – you need to be prepared for this. Otherwise, a deficiency of vitamin D will be created in the mother’s body.This is dangerous not only for the child, but also for herself.

How to take vitamin D while breastfeeding

Vitamin D is sold as a fat and water solution. It can have a different structure, which determines its lipid solubility. Vitamin D2 is predominantly fat-soluble, so it can be taken in the form of fish oil. But this form of the drug can be dangerous. In a solution of fats, the vitamin enters the liver, where it can be deposited and gradually released into the blood.Sometimes its concentration reaches its limiting values, it is impossible to control this process. Therefore, symptoms of overdose easily occur.

It is recommended for lactating women and young children to take vitamin D3 in the form of an aqueous solution or in the form of Aquadetrim tablets. For some women with calcium deficiency, the doctor may prescribe a special complex.

Take vitamin in daily dosage 1 time per day. It can be taken by all women who live in the middle climate zone from September to April.During this period, the sun’s rays are not enough, and the activity of the sun is low, so that its own calciferol is synthesized in the skin.

It is allowed to take the vitamin complex in the summer, if there are changes in the analyzes of the cut or other signs of shortage. But in this case, careful monitoring of the dosage is necessary so as not to cause complications and side effects.

Contraindications and side effects

Nursing mothers need to follow the vitamin dosage prescribed by the doctor.Otherwise, its excess can lead to side effects or toxic effects on the newborn. It is imperative to discuss the need to take the drug if there are the following contraindications:

• according to a blood test, the concentration of calcium is increased;
• in the analysis of urine increased calcium excretion;
• hypersensitivity to the drug or its individual components was observed;
• diagnosed with urolithiasis, especially oxalate stones;
• there are acute or chronic diseases of the liver and kidneys;
• confirmed renal failure, regardless of form;
• diagnosed with sarcoidosis – non-infectious inflammation of muscle tissue;
• a lactating woman has pulmonary tuberculosis or other localization in an active form.

But even adherence to the dosage does not guarantee that side effects of the drug will not appear. Some women may have an intolerance to auxiliary components, which manifests itself in allergic reactions. Most often these are rashes on the skin of the face, neck, elbows, abdomen.

In case of hypersensitivity to the drug or hypervitaminosis, appetite may disappear, nausea and vomiting appear. The woman feels headaches and muscle pains, discomfort and aching joints. Stool disorders often appear in the form of prolonged constipation.Hypervitaminosis causes dry mouth, thirst, and excess urine flow. Large amounts of calcium are lost with urine.

High doses of the vitamin damage the kidneys, protein appears in the urine, as a reaction to inflammation – leukocytes, and in severe cases – blood. If the drug is not canceled, body weight decreases, sleep disorders, depression and other mental disorders occur. Increased calcium concentrations can cause calcification of blood vessels, lungs and kidneys, which further worsens the condition of the body and requires emergency medical attention.

Vitamin D is vital for a developing fetus, a newborn baby and his mother. But it must be taken with caution and only after consulting a doctor.

Ochagova Alena Evgenievna, therapist of medical offices 36.6.

THERE ARE CONTRAINDICATIONS, BEFORE USING IT IS NECESSARY TO CONSULT A SPECIALIST

90,000 What vitamins are you missing?

Spring is not only the long-awaited sun and the anticipation of a vacation, it is also vitamin deficiency.True, what we habitually call vitamin deficiency is actually hypovitaminosis, a partial vitamin deficiency. And real vitamin deficiency is a deep and long-term vitamin deficiency, as a result of which a serious illness develops. Avitaminosis is an extreme degree of vitamin deficiency, but in order to reach such a state, you need to try very hard. For example, to earn scurvy, you need at least 4 weeks not to eat foods containing vitamin C. So, we will hopefully have the usual lack of trace elements and all these, A, B, P, etc. – hypovitaminosis. The main thing is to decide which ones you lack.

Improper nutrition is much more dangerous to health than it seems at first glance. If the body does not receive certain vitamins, it begins to malfunction. At the first alarming symptoms, review your menu and include foods rich in vitamins you need in your diet.

Vitamin A

Deficiency symptoms : increased fatigue, poor appetite, dull and brittle hair, seborrhea, dry skin and mucous membranes, acne often appears on the skin, calluses began to form, blurred vision, frequent colds and SARS.

Include in the menu : red, yellow and orange fruits and vegetables, cabbage, herbs, egg yolks, fatty fish, liver, butter, milk. Products containing the most vitamin A: carrots, parsley, spinach.

If you have foods in your diet that are necessary to fill the vitamin A deficiency, but the symptoms described above are still present, it is possible that there are too few fat-containing foods in your menu. The fact is that vitamin A is poorly absorbed by itself; for its assimilation, fats are needed, both vegetable and animal.And since Vitamin A is fat-soluble – vegetables and herbs should be consumed with sour cream or butter.

Vitamins of group B

Deficiency symptoms : depression, irritability, insomnia, increased fatigue, headaches, constipation, indigestion, poor appetite, skin rashes, dull complexion, hair, hair loss and sectioning, dandruff, brittle and peeling nails, cracks ( seizures) in the corners of the mouth, bad breath appeared.

The above symptoms appear most often due to a lack of fiber and, as a result, a violation of intestinal motility.It is in it that vitamin B is absorbed, therefore any malfunction in the work of the gastrointestinal tract causes a deficiency of this vitamin in the body. In addition, B vitamins are responsible for the condition of hair and nails, which, in turn, are the first to signal a shortage.

It is necessary to include in the menu : dairy products (cottage cheese, cheese, kefir, sour cream), meat, fatty fish, eggs, green vegetables (broccoli, celery, spinach), nuts and seeds, vegetable oil (olive, linseed, sunflower) , dry brewer’s yeast.Vitamin B12 is found in beef, pork, milk. There is a lot of vitamin B3 in poultry meat, sea fish, legumes, wheat seedlings.

Vitamin C

Deficiency symptoms : anemia, frequent colds, nosebleeds, weakening of tooth enamel, bleeding gums, even small scratches heal for a very long time, you get fat, although the diet

did not change, bruises, dry and brittle hair, constant weakness and fatigue, depression, body aches, muscle pains often remain on the skin.

Include in the menu : vegetables (leafy greens, broccoli, cabbage, bell peppers, tomatoes, potatoes, eggplants, zucchini, green onions, carrots, radishes, radishes), fruits (citrus fruits, apples, apricots, persimmons, bananas, grapes ), berries (rose hips, mountain ash, lingonberries, raspberries, currants, blueberries, strawberries, watermelon), milk. Foods that contain maximum vitamin C: strawberries, black currants, sorrel.

What else can interfere with the absorption of vitamin C in the body? Bad habits and lack of sleep.Those who smoke need much more vitamin C, since nicotine very quickly removes it from the body and interferes with absorption. Alcohol is no less destructive for vitamin C.

Vitamin D

Deficiency symptoms : irritability, pressure surges, bleeding disorders, muscle weakness, cramps, sweating, pain in the lower extremities and joints, teeth deteriorate, caries develops. The lack of this vitamin interferes with the absorption of calcium, which is reflected primarily in the condition of teeth and bones.

It is necessary to include in the menu : mushrooms (chanterelles, porcini, champignons), pork and beef liver, fish (mackerel, herring, flounder), cod liver, fish oil, fatty dairy products, egg yolks.

Try to walk more: vitamin D is synthesized in the body when exposed to sunlight.

Vitamin D champion: black caviar.

Vitamin E

Deficiency symptoms : blurred vision, muscle weakness, constant feeling of fatigue, mood swings, dark circles under the eyes, bleeding gums, age spots on the skin.

Include in the menu : nuts, seeds, vegetable oil (corn, sunflower, soybean, olive), cereals, vegetables (carrots, cucumbers, potatoes, radishes, onions, broccoli, spinach), fresh peas, dry beans, beef, liver, lard, egg yolks, milk.

Vitamin K

Deficiency symptoms : nosebleeds, bleeding gums, bruising, increased fatigue and weakness, constipation, prolonged and painful menstruation, anemia.

It is necessary to include in the menu : vegetables (spinach, broccoli, leafy greens, red and cauliflower, cabbage and watercress, cucumbers, zucchini, tomatoes), beans, soybeans, cereals (wheat, rye, oats), eggs, meat, pork liver, chicken, cod. It is also worth considering that in olive oil, some fruits (bananas, avocados, kiwi), this vitamin is also present in bran.

Vitamin K deficiency can also develop due to malfunctioning of the gastrointestinal tract and diseases that impede the formation and excretion of bile.Soda, alcohol and some antibiotics, sleeping pills and sedatives are also to blame.

Vitamin PP

Deficiency symptoms: poor appetite, dizziness, nausea, diarrhea, bad breath, sore gums, insomnia, headaches, skin redness, dryness and lethargy.

Try to include in the menu: citrus fruits, berries (raspberries, blueberries, cherries, black currants, chokeberries), grapes, apricots, cabbage, tomatoes, peppers, green salad, herbs, buckwheat, dark chocolate.

Vitamin U

Symptoms of deficiency : there is an allergic reaction to the usual foods; often there is pain in the stomach; heartburn after eating.

Try to include in the menu: bell peppers, onions, bananas. Don’t forget fresh tomatoes, parsley, celery, turnips, and cabbage. Champions in Vitamin U: Asparagus, Beetroot and Celery.

Lack of plant foods is the main reason for the lack of vitamin U – after all, our body is not able to synthesize this vitamin, we can get it only from the outside.In fact, it is not a vitamin, but a vitamin-like substance; it helps prevent stomach and duodenal ulcers, has analgesic and healing effects. It also stimulates the production of antihistamines and reduces the manifestations of hay fever, bronchial asthma, food allergies.

Summing up, we note: Vitamins are fat-soluble (A, D, E, F, K) and water-soluble (C, B and others). An excess of water-soluble vitamins is excreted from the body in the urine, so their overdose is not so terrible (but it is still better not to abuse it), and fat-soluble vitamins accumulate and can cause hypervitaminosis.

How do you know if additional vitamins are right for you?

Focus on your well-being and appearance . ..

Outwardly, a lack of vitamins and minerals can manifest itself in an exhausted, tired look, skin and hair problems.

1. Dry, irritated, flaky skin – A, C, E, complex of B vitamins, I.
2. Dry and brittle hair – A, B7, Ca (calcium), D (for calcium absorption).
3. Hair loss – B2, B3, B6, B9, B12, A, E, D, C, Zn (zinc).
4. Problem skin – A, E, a complex of vitamins of group B, Zn, Mg (magnesium).
5. Brittle, exfoliating nails – A, E, B5, Ca (+ D).
6. Problems with teeth (destruction of enamel, caries) – Ca, D3, C.
7. Dandruff – B6, B12, F, Se (selenium).

Well-being

Vitamin deficiency is also reflected very noticeably on the state of health. For example, the following conditions may be associated with a lack of vitamins.

1. Frequent colds – A, C, K.
2. Weakness, increased fatigue – B1, B2, B5, B6, B7, B12, C, D3, E, I (iodine), Zn.
3. Memory impairment – B1, B4, B5, B6, C, F (Omega-3 and Omega-6), I, Zn.
4. Frequent headaches – B1, B12, C, D3, Mg, I.
5. Concentration problems – B6, C, F, I.
6. Depression, depressed mood – B6, B7, B12, C, F, I, Zn.
7. Increased irritability – B5, B6, B12, E, F, I, Zn.

Dosage and rules for taking vitamins

If you find yourself deficient in one or more vitamins, do not rush to the pharmacy for popular vitamin complexes.The selection of the dosage and the correct combination of vitamins is also a whole science, it is more correct to entrust the question of selecting the necessary vitamins to your doctor!

90,000 prevention and treatment – News – Press center – Ministry of Health of Dagestan

According to the statistics of the Ministry of Health, 60–80% of the population of Russia is deficient in vitamins. In 20-25% of Russians, the level of vitamin C in the body is below normal, even in summer. 70-80% of our children have a lack of B vitamins.

Lack of vitamin C: weakness, lethargy, bleeding gums, fragility of bones and frequent colds. Aspirin increases the rate of excretion of vitamin C from the body by 3 times. Modern apple and orange varieties contain 10–20 times less vitamin C than wild ones. Human intervention in nature has worsened the vitamin composition of vegetables and fruits.

Vitamin A deficiency: dry flaky skin, soreness and redness of the eyes, deterioration in the quality of vision.Nicotine destroys vitamins A, C and P, alcohol – vitamins A and B. Low vitamin D: caries, pain in joints and lower extremities, loss of energy, sweating and irritability.
People living in cities with a polluted atmosphere do not have enough ultraviolet rays, therefore, unlike villagers, they are deficient in vitamin D.

Vitamin E deficiency: dark circles under the eyes, bleeding gums and muscle weakness.

Low presence of B-group vitamins Symptomatology is different, due to the variety of components of this subgroup, and can manifest itself, inter alia, tachycardia (B1), sores in the corners of the mouth (B2), dizziness (B3), insomnia (B6), unpleasant odor from the mouth (B9) and headaches and irritability (B12).
The amount of vitamins in vegetables that have been stored in the refrigerator for more than 3 days is reduced by 30%.

Prevention and treatment of vitamin deficiency

One of the most important guarantees of the “vitamin” well-being of the body is a healthy and balanced diet. Avoid your favorite rolls and pasta in winter, opting for foods that are especially healthy this season with a maximum content of fiber, minerals and vitamins. Porridge should not be white, the best option is dishes from buckwheat, oatmeal, as well as from barley and pearl barley.Do not neglect the fish menu and consume as many greens, fruits and vegetables as possible. Moreover, the latter are best purchased frozen: in such vegetables much more vitamins and microelements are stored than in fresh products depleted of vitamins over the fall and winter. Homemade preparations – jams, juices and frozen berries – can also bring significant benefits to the body. But in canned pickles and salads, your body will not find anything suitable for itself in terms of possible vitamin replenishment. Well-known and readily available sources of vitamin C are sea buckthorn, black currant and rose hips. When preparing rosehip infusion, many make a gross mistake by pouring boiling water over the berries or bringing the water to a boil. Such factors inevitably contribute to the destruction of vitamin C, which, by the way, also does not like metal containers and chlorinated water. Eat green onions and peas, bell peppers, and citrus fruits regularly. Even potatoes, traditional for our table, grown in pure natural conditions, are fraught with a huge storehouse of vitamin C and starch and carbohydrates necessary for the body.Vitamin D is the main component responsible for maintaining calcium in the body. Therefore, its sufficient presence in the diet is especially important for women, in order to avoid the risk of developing osteoporosis. Butter, eggs, cod liver and oily fish on the daily menu, as well as disciplined sun exposure each day, will ensure you get the optimal amount of vitamin D. Eat dried fruits: they contain a decent supply of provitamin, A and most B-group vitamins.At the same time, pay attention to the color and condition of the fruits: with proper drying, they lose their elasticity and brightness. Candied fruits are absolutely useless in terms of vitamin supplementation.

The best products against vitamin deficiency

Salads or vinaigrettes stored for a long time in the refrigerator are losing their useful properties literally every minute. Finely chopped vegetables generally quickly lose their vitamins, which explains the advantage of boiled whole potatoes over the potatoes present in the soup.Therefore, try to prepare vitamin meals in small portions and just before eating them. You are not fond of prolonged thermal processing of foods containing vitamins: this leads to the destruction of useful food ingredients. If possible, bake the root vegetables in their skins so that the skin does not allow the vitamins to leave their haven. The best ways to cook vegetables in chunks is to stew them in a minimal amount of water or cook them quickly in a pressure cooker. Cook fortified food in enamel containers without soaking vegetables before boiling.Otherwise, most of the vitamins will remain in the water or be destroyed by aggressive metals. The ideal option for eating vegetables is with the peel. If this is not possible, use stainless steel tools when cleaning them.

And, finally, no matter how balanced you eat, do not neglect the seasonal intake of multivitamin complexes. The current products, alas, are not the same as they were several decades ago. In addition, you must admit that eating 12-15 citrus fruits for a healthy life in order to provide yourself with a daily intake of vitamin C is not just unreasonable, but also practically unrealistic.Adhere to the principles of a healthy lifestyle, eat fully and rationally – and the notorious vitamin deficiency will not win an unfair victory in the fight for the state of your body!

Kamilya Khalilova
doctor of hygienic education
Republican Center for Medical Prevention

.