Vitamin D and Calcium Deficiency: Common Signs and Symptoms
Most often, the hustle and bustle of life tend to make humans neglect the importance of vitamins and minerals. Unlike the other vitamins and minerals, calcium and vitamin D are possibly the most vital of all human foundations-they form the basis of what bones, teeth, and muscles are all about. One without them feels weak, fatigued, and fragile. Unfortunately, the fact is bringing this home too: vitamin D and calcium deficiency is common to most people, and above all, to Pakistanis, where one could hardly of bask in the sunshine and where a balanced diet is almost an unending struggle.
This blog will tell you about the factors indicating either deficiency of vitamin D or Low calcium in your body, symptoms of deficiency, and remedies on how to correct them through the diet along with vitamin D.
What Is Vitamin D and Why It’s Important?
Vitamin D considers the “sunshine vitamin”, as it is made by our skins from sunlight. Absorbing calcium from all food provides strong bones and teeth, along with doing wonderful things to your immune system, muscles, and mood. So, you’ll be assured of having weak bones, joint pains, and lethargy now and again, because without vitamin D, your body will not absorb calcium effectively.
Even worse, it will not be uncommon to hear cases of vitamin D deficiency being called a silent epidemic. Most working class in Pakistan work indoors under fluorescent light or live in large, polluted cities wherein sunlight rarely penetrates. Even though the sun shines well over almost every day of the year, poor lifestyle nad diet protocols actually deprive many of sunlight.
What Is Calcium, and Why Do You Need It?
Calcium, the body’s richest mineral, is practically the most abundant existing mineral within the human body. It is because bones and teeth are composed of calcium, with 99% of calcium being held in these two structures. Calcium not only strengthens bones and teeth but also contributes to the actions of the heart, muscles, and exposed nerves.
So, in case of less calcium consumption in the diet, calcium will be withdrawn from the bones to maintain a normal level in the blood, thereby making bones fragile and weak – this condition is called osteoporosis.
This is exactly why vitamin D and calcium should always be taken together, for they are like best buddies. Without good Vitamin D in your body, Calcium would not be absorbed, even if from milk or dairy products.
Most Commonly Seen Symptoms in Vitamin D and Calcium Deficiencies
The symptoms of deficiency generally begin quite innocently and go over the heads of the majority of the public until it becomes acute. Here are some indicators you may want to take heed to avoid putting yourself wrong.
Bone torment and weakness:
Generally the most common cuprit. Due to occasional soreness felt in the bone in certain regions of the lower back, hips, or legs, one could deduce that the calcium and therefore vitamin D may be deficient. A good host of misconceptions set upon this affliction, for it may very easily be mistaken for tiredness when it really is something altogether different. is bones crying out for help.
Fatigue and Low Energy:
Chronic tiredness can probably be seen as an overlooked sign of deficiency of vitamin D. Each day you wake up very lazy and drained even after a perfectly nice night sleep. Low-on-energy simply means this. Low-a-vitamin-D-level directly implies low energy because vitamin D is involved in sustaining normal energy production processes in your body.
Mood Swings or Depression:
Because previously, it was mentioned that the ones suffering in a vitamin D-deficient state are more susceptible to get themselves into depression, anxiety, or mood swings. It has to be mentioned that vitamin D receptors are situated within the brain and that, thus, lower amounts of it can indeed impact the mood.
Frequent or Weak in Immunity:
The guy maybe is always cold and flu almost every season. Perhaps you are down in immunity because vitamin D is the most important vitamin in the immunity and infection control system in one’s body. This is the same reason why many health professionals in Pakistan encourage people to use vitamin D during the winter months.
Hair Loss:
Yes, these can be external changes of deficient conditions. Underneath low vitamin D, hair cycle could really slow down that downward cycle in hair growth, and therefore slight increases in hair loss become worse through times.
Slow Healing:
Thus, when wounds are sustained such cutting and losing ability, vitamin D comes into play and healing processes occur. Thus, if you are having very slow-healing wounds or scars really huge, that is one of the symptoms of deficiency.
Numbness or Coordination Loss in Hands and Feet:
Some indications that may classify as low calcium may show some symptoms like tingling sensations or numbness and even muscle twitching. However, these are usually the preliminary signs as if indicating the requirement of raising calcium and vitamin D in one’s bodily composition.
Most common symptoms in cases of the vitamins D and Ca deficiencies
Common signs of deficiency at first it seem very innocuous and the general populace would not know about its existence until acute. Some indicators to you may want to pay no attention.
Bone pain and weakness:
Usually the prime cup. Most likely, one will feel his bones are sore or weak at certain places at the lower back, hips, or legs, and it is due to deficiency of vitamin D and calcium. Loads of misconception going in that condition because it can easily be construed by many to be tiredness, but actually, it is bones crying out for help.
Calcium is not only a prerequisite for muscle contraction but also renders muscles stiff and painful.
Fatigued and Low on Energy:
Chronic tiredness may probably be an overlooked sign of deficiency of vitamin D. Each day you sleep and wake up very lazy and drained even after very nice perfect sleep at night. Low vitamin D means that low energy because vitamin D maintains the normal energy production processes in your body.
Mood Swings or Depression:
It was already stated earlier that low vitamin D people are very likely to be depressed, anxious, or moody since vitamin D receptors are found in the brain, so lower amounts of it can truly do damage to your general mood.
Frequent or Weak in Immunity:
The guy probably has the flu and common cold a lot in every season. Perhaps you are down in immunity because vitamin D is the most important vitamin in the immunity and infection control system in one’s body. This is why many health professionals in Pakistan endorse vitamin D supplementation as the winter months approach.
Hair Loss:
Yes, these could also be external manifestations of deficient conditions. Actually, hair growth can slow its downward cycle under low Vitamin D and Calcium, so there will be slight increases in hair loss until it ultimately becomes worse.
Slow Healing:
Thus, through cuts and wounds, vitamin D has come into play for and helps in healing. If you are having very slow-healing wounds or scars very huge, that is one of the symptoms of deficiency.
Numbness or Tingling in Hands and Feet:
Some signs that can be classified under low calcium include among others the tingling sensation or numbness even muscle twitching. However, these usually present the early signs as if indicating the requirement of raising calcium and vitamin D in one’s bodily composition.
Common Causes Of Vitamin D Deficiency In Pakistan
With respect to virtually all nations in this world, no country could boast of such abundant sunshine like Pakistan, where most unfortunate people are unfortunately unwitted of the fact that they have become victims of vitamin D deficiency.
The foremost causes of vitamin D deficiency are:
- Indoors: People spend most of their time in buildings – in offices or at home.
- Unbalanced Diet: Most diets lack fish and eggs or vitamin D fortified milk.
Local surveys on health show almost 70% to 80% of the population in Pakistan is vitamin D deficient. These alarming scenarios indeed make many doctors in the country prescribe vitamin D to all male and female patients from all walks of life.
How To Cure The Deficiency Of Vitamin D And Calcium
Fortunately, curing deficiency of vitamin D and calcium is not a big deal. A little alteration in lifestyle and diet, along with the proper use of supplements, should do the job.
1. Being in the Sun
Get to sun exposure more often. Preferably, 15-20 minutes of morning sun on a daily basis. Expose your arms and your face without sunscreen for 5-10 minutes to allow vitamin D to be produced in your skin.
2. Vitamin D Supplementary Food
Salmon, sardines, egg yolks, fortified milk, and butter should be included in your diet as they are rich natural sources of vitamin D.
3. Consider Taking Vitamin D Supplements
If you aren’t getting much from the sun or food, vitamin D supplements should be easily available at pharmacies as well as online within Pakistan. They come in either tablet or capsule form and can work quickly to bring up your vitamin D levels.
A few well-known brands that are regarded among the best vitamin D tablets in Pakistan because of the quality of content used for its effectiveness.
Take the combined Vitamin D and Calcium supplement to enhance the effectiveness of the latter in providing stronger bones. It is because vitamin D can carry calcium for bone strengthening, thus synergizing the two. There are numerous such kinds of combined supplements in the market today.
How to Identify the Best Vitamin D Tablets Produced in Pakistan
Being provided with too many options, it thus becomes very confusing to choose the best vitamin D supplements.
Here are some tips.
- Proper Dosage: Don’t become reckless with your dosage; your doctor can guide you depending on your blood test.
- Combination Tablets: Some of the best vitamin D tablets in Pakistan include calcium and magnesium, which increases the therapeutic efficacy.
Some of the reputed brands in Pakistan include Phlox Pharma, Nutrifactor, and Getz Pharma, that are actually safe to consume and among the good quality vitamin D supplement products available in the market.
Conclusion
Vitamin D and calcium are not just vitamins – they are building blocks behind your body. A slight deficiency can quietly wreck his bones, energy, and general well-being.
Awareness would, in fact, be the very first step for most Pakistanis who live under bright sunny skies but are still around the sunlight vitamin. A balanced diet and time in the sun plus trusted vitamin D supplements in Pakistan will keep people away from being weak, having bone pain, and possibly long-term health troubles.
