Danger if you are working in an office or at home you may have a Vitamin D deficiency problem. Vitamin D deficiency problem increases especially in people who have to work indoors. In a meta-analysis of many studies published in 2017, 90% of vitamin D deficiency was found in indoor workers such as offices.

Vitamin D was seen as an important vitamin for musculoskeletal health in the past, but it is understood that the effects of scientific studies are becoming more comprehensive every day.

Vitamin D deficiency, which plays a key role in receptors in the body (sensor) is detected in almost all body tissues, Staple, “Today, vitamin D deficiency diabetes, hypertension, cardiovascular, psychiatric, rheumatic diseases, asthma, immunodeficiency, rickets, some infectious diseases , osteoporosis and even many types of cancer. said.

90 percent of vitamin D is produced by sunlight

90 percent of vitamin D is produced by sunlight

Under normal conditions, approximately 90 percent of vitamin D in the body is produced through the sun’s rays on the upper part of the skin, he added. vitamin D taken with foods will not be sufficient unless sufficient sunlight is provided.

Moreover, we also regret that the vitamins and mineral contents of the consumed foods have decreased over the years. Vitamin D is produced more in our body during summer, at noon, in light-skinned people and in those who do not use sunscreen cream. High-factor sun creams seriously reduce vitamin D production.

Vitamin D deficiency is more common especially in people who have to work indoors. In a meta-analysis of many studies published in 2017, up to 90 percent vitamin D deficiency was found in indoor workers such as offices. Vitamin D deficiency is very high among shift workers and especially those who have to work in night shifts.


We especially recommend that people who work in plaza-like environments have their doctor consult vitamin D levels. In patients with vitamin D deficiency, appropriate treatment should be started under the supervision of a doctor.

On the other hand, uncontrolled and unlimited treatment of vitamin D is not a treatment that can be applied to Staple, excessive and long-term use of vitamin D stored in adipose tissue “vitamin D poisoning,” he said.

Vitamin D poisoning causes serious health problems that may be life-threatening. That is why we strongly recommend that you must use it in accordance with your doctor’s control and recommendations.

Vitamin D from the sun

The skin synthesizes the sun’s rays and turns it into vitamin D. Experts recommend sunbathing for 20 minutes a day with the face, arms and legs exposed to the sun in spring and summer. Vitamin D is necessary for bone and tooth development, health. Bones can get the calcium and phosphorus they need thanks to vitamin D. Experts say that the daily need for vitamin D is 1000 units. This amount is enough to sunbathe for 20 minutes a day. Your bones and teeth cannot benefit from this calcium, even if you get enough calcium, but you don’t get the required amount of vitamin D. The daily calcium requirement of the body is between 1000 mg per day between 30-50 years and 1200 mg per day over 50 years.

Vitamin D deficiency causes rickets in children and osteoporosis in older ages. When vitamin D is taken too much, calcium builds up in the blood. Kidney stones, heart and kidney failure are the diseases that result from taking more vitamin D. Approximately 100 grams of food containing vitamin D provides 10 percent of the daily vitamin D requirement. Trying to meet the need for vitamin D only from foods can increase cholesterol because these foods contain fat.

Foods that contain vitamin D

  • Milk, buttermilk, kefir, cheese and yogurt
  • Butter
  • Tuna
  • Salmon
  • Mackerel
  • oyster
  • Liver
  • Egg yolk
  • Sweet potato
  • Fish oil
  • Mushrooms
  • Parsley
  • Clover
  • Dead nettle
  • Oat



Everything about vitamin D! Symptoms and treatment.

What is Vitamin D?

Vitamin D is involved in the absorption of calcium together with phosphorus and its storage in the bones. It also controls calcium and indirectly phosphorus levels in the blood. Calcium deficiency and / or imbalance in calcium phosphorus content can cause problems such as rickets in children and bone resorption in adults. Vitamin D is required for bone health as well as muscle functions and balance.

Vitamin D deficiency
Vitamin D deficiency

Strengthening the bones and keeping vitamin D levels in the blood within normal ranges can reduce bone fractures caused by falls, especially in the elderly, by 20-30 percent. Vitamin D is also reported to be protective against the loss of cognitive function, multiple sclerosis, rheumatoid arthritis, diabetes and certain types of cancer (such as breast, colon, prostate cancers) in the elderly. The World Health Organization is responsible for 5 günlükg (≥ 200 International units (IU) per day for children, pregnant women and breastfeeding, and adults under the age of 50; It recommends taking 15 µg (600 IU) of vitamin D.

What are the sources of vitamin D?

The main source of vitamin D is the sun and it is produced by ultraviolet B (UV-B, 280-315 nm) rays coming into contact with the skin and thus some metabolic processes in the skin. Therefore, the World Health Organization draws attention to the fact that sufficient vitamin D can be produced by sunbathing for approximately 20-30 minutes every day, with the arms and arms open, without any burns, depending on the angle of sun exposure. For example, people who cannot benefit from daylight, such as shift workers, and elderly people who cannot go out of the house too much can carry a risk of vitamin D deficiency. It is also discussed how sunscreen creams used in the spring and summer months, where sun rays increase, affect vitamin D production.

Which foods

Although liver, fish oil, oily fish and egg yolk are among the sources of vitamin D, it should be remembered that vitamin D content of non-vitamin D-enriched foods is quite low. In Turkey, except for one or two terms of nutrient enrichment of vitamin D it is not a question. It is not possible to provide daily vitamin D with nutrients only. Therefore, individuals and patients who do not make sufficient use of sunlight and / or have some specific problems such as chronic kidney disease may be at significant risk of vitamin D deficiency. It is recommended that the individual and the patients mentioned above should consult their physician.

What are the results of vitamin D deficiency?

The World Health Organization calls on societal vitamin D deficiency communities to use vitamin D supplements and / or to consider the mandatory enrichment plans and policies of vitamin D that are commonly consumed in society. In countries such as the United Kingdom, the Scandinavian countries and Canada, which do not adequately benefit from the sun’s rays, vitamin D enrichment is widely applied. For example; In Canada, all drinking milk is enriched with vitamin D. The total daily intake of vitamin D should not be exceeded. Excessive vitamin D intake can cause problems such as involuntary and rapid loss of body weight, fatigue, impaired perception of place and time, vomiting or constipation.

Best Vitamin D Source is Day light and Sun

Best Vitamin D Source is Day light and Sun
Best Vitamin D Source is Day light and Sun

No matter how much you consume foods containing vitamin D, unfortunately you can meet up to 20 percent of your daily needs. Your skin needs to meet sunlight for the rest! Endocrinology Specialist Bilge Ceydilek “In our country, the most benefit from the sun’s rays from May to November is between 11.00 and 15.00. It is important to sunbathe both knees and both arms bare and without protection factor between these watches. Light-skinned 15-20 minutes a day, dark-skinned 30-45 minutes a day can benefit. However, if you are going to stay in the sun for a longer time, be sure to apply your protective cream! ” In addition to protective cream, sunbathing after clothing or window prevents sunlight from producing vitamin D on the skin.

Do not neglect these nutrients

Salmon, sardines, tons, oily fish such as mackerel are a good source of vitamin D. Spontaneous, sun-exposed mushrooms (cultured mushrooms do not contain vitamin D) can help you meet a small portion of your daily vitamin D needs. But nutrients alone are not enough for vitamin D.

Sleep regularly

Regular sleep helps you get more from vitamin D. Studies show that vitamin D levels are lower in those who sleep less than five hours a day. Sleep disorders such as narcolepsy and restless legs syndrome are more common in patients with low vitamin D levels.

Avoid overweight

Overweight people are at risk for vitamin D deficiency. In obese people, even if the body receives sufficient sunlight, vitamin D production in the skin may decrease and the resulting vitamin D can become ineffective by imprisoning the enlarged fat cells for a long time. Therefore, try to maintain your ideal weight. Pay attention to healthy eating. Avoid foods containing simple sugar and processed foods. Regularly walk at least half an hour brisk at least three to four days of the week; Bike, swim.

Pay attention to your medication

Some medications that you are taking may lower your vitamin D level. Especially some epilepsy-epilepsy, fungal infection, AIDS drugs, cortisones can cause this. If you are taking these medications, you may need to take supplements under the control of your doctor by looking at your vitamin D level.

Have your ever checked your vitamin D level?

If you are taking vitamin D supplements, check your vitamin level and calcium level every six months. If you want to start a new test before. Because vitamin D supplementation is recommended in varying amounts according to the result of vitamin D, not everyone needs the same. Bulb forms contain very high levels of vitamin, without consulting the doctor in the pharmacy can be taken to mix and consume the food may cause even the risk of life, so it can be taken in the form of drops of vitamin D would be preferred to be more reliable, he says.

10-20 percent of vitamin D, which is a hormone that dissolves in fat and is absorbed from the intestines, is taken through foods. 80-90 percent of the skin is synthesized by UVB rays. Direct sunlight must be in contact. UVB cannot reach the skin when sunscreen creams of factor level 15 and above are applied. Similarly, sunbathing behind glass does not produce vitamin D synthesis, as UVB rays will stop direct contact with the skin.

15 minutes sunbathe will be enough for daily vitamin D need of your body

The angle at which the sun’s rays reach the earth’s surface is very important. When the latitude of our country is taken into consideration, the most suitable months are May-November. The appropriate time interval to benefit from sunlight is between 10.00-15.00. Individuals with light skin color will have enough sunbathing for about 15 minutes a day, while those with darker skin color should have sunbathing for longer for the same amount of vitamin D synthesis.

Exit indoors! Go outside as much as possible

People work indoors in office environments for a long time. Children are in school all day during the week. Instead of spending the weekend outside and in nature, they prefer shopping centers. Children also want to spend the weekends in these closed places with the sparkling charm of shopping malls. Therefore, their exposure to sunlight is considerably reduced. That means not getting enough vitamin D. In addition, vitamin D deficiency is frequently seen in patients receiving insufficient vitamin D with nutrients. In cases such as gastric surgery, celiac and small bowel diseases, pancreatic insufficiency, fat absorption disorder, chronic liver diseases such as cirrhosis, renal insufficiencies and renal diseases causing protein loss. Some medications also cause vitamin D deficiency.

Associated with obesity and cancers

Recent studies have shown that insulin resistance, diabetes, fatty liver, obesity and many cancers are associated with vitamin D deficiency. There are also studies about the poor course of cancer in individuals with vitamin D deficiency in cancer patients. Symptoms of vitamin D deficiency can occur in forms such as depression, bone pain, frequent colds and weakness. Vitamin D measurement, appropriate treatment and follow-up according to deficiency level should be strictly under the control of the physician. You should not take vitamin D supplements from the pharmacy without a prescription.

Do not use vitamin D without asking your doctor!!!

The best parameter for vitamin D levels is serum 25 (OH) vitamin D measurement. Serum vitamin D level above 150 is considered as vitamin intoxication (poisoning). It causes high levels of calcium in the blood. As a result, widespread body pain, severe weakness, constipation, nausea, vomiting, changes in consciousness, increased urinary calcium excretion, kidney stones, renal failure, cardiac rhythm disorders and pancreatic inflammation may develop.

Nowadays, it is quite natural to get vitamin pills. The reason for this may be not consuming the right foods or not being able to digest properly due to digestive problems. You may not get sick, but because vitamins are cofactors in all biochemical reactions in the body, you experience malfunctions. And these failures can sometimes manifest in mysterious ways.

Carla Rodrigues
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