How to make up for vitamin D deficiencies?

Do you feel permanent fatigue and irritability, you get sick more often, and your hair and nails cry out for vengeance to heaven? These may be symptoms of vitamin D deficiency, which is one of the most important nutritional values for our body. Vitamin D is responsible for the health of bones and muscles, as well as for the proper functioning of the digestive system. What to do when there is a deficiency of vitamin D in our body? What are the reasons for this? Advise.

Why do we need vitamin D?
Vitamin D is one of the essential nutrients for our body. Here are the functions that are assigned to it:

is needed to maintain the correct bone structure;
controls the absorption of calcium from the intestine;
improves digestive processes;
prevents rickets in children;
prevents bone demineralization in adults;
participates in calcium and phosphorus metabolism,
has a positive effect on muscle cells;
affects the increase of efficiency and efficiency of the body;
in the pancreas affects the secretion of insulin;
strengthens the body's resistance;
participates in the regulation of blood pressure;
reduces the risk of developing autoimmune diseases;
protects against depression.

As you can see vitamin D has many important functions in our body. It is therefore worth preventing its shortages, which may manifest themselves as follows:

weak muscles and bones;
increased sensitivity to pain;
mouth infections and gum disease;
hypertension;
feeling depressed;
tiredness;
drowsiness;
kidney disease;
digestive problems;
allergy and asthma;
overweight;
hyperhidrosis.

What could be the causes of vitamin D deficiency?
In turn, the most common causes of vitamin D deficiency include:

abnormal kidneys and liver function;
using a diet low in vitamin D;
taking strong medicines;
disturbed skin synthesis.

How to supplement the deficiency of vitamin D?
Vitamin D deficiency is best complemented by including rich foods into the diet. You can also reach for supplements in tablets as a supplement to natural sources. Here are the products where we find the most vitamin D:

fish;
poultry;
dairy products;
eggs;
vegetable oils;
ripening cheese.

These products should be included in every menu.