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How does vitamin D deficiency affect the skin?

Vitamin D is found in many foods such as fish, eggs, dairy and supplements... Vitamin D deficiency can cause a dermatological problem like acne, psoriasis, eczema…

‏1. Is vitamin D deficiency the cause of skin problems?

‏‏‏‏Vitamin D is a fat-soluble hormone found in many foods such as fish, eggs, milk, and supplements. Vitamin D is also known as the "sunshine vitamin" because of its Vitamin D can be synthesized when exposed to sunlight.

According to a report published in 2014, researchers have shown a link between vitamin D deficiency and dermatological problems such as acne , psoriasis , atopic dermatitis , and skin cancer. … Studies have discovered how vitamin D regulates the immune system. This explains the link between vitamin D and skin health.

Vitamin D has antibacterial and anti-inflammatory properties. When there is enough vitamin D in the body, the symptoms of dermatosis can be resolved. Evidence shows that people with acne, psoriasis, etc. have significantly improved their symptoms when they take vitamin D supplements .

In another study, vitamin D supplementation also reduced the risk of several cancers and cancer mortality, including skin cancer.
‏When there is enough vitamin D in the body, the symptoms of dermatosis can be resolved.

‏2. Safe and effective ways to take vitamin D

Although vitamin D is synthesized by the body when exposed to sunlight, experts agree that prolonged sun exposure is not the best way to get vitamin D.

Also, exposure to the sun without using a protective sunscreen puts you at risk for skin cancer. Therefore, the best way to increase vitamin D levels is to consume foods rich in vitamin D and take supplements.

‏ 2.1 Add fatty fish and seafood to the diet

Fatty fish and seafood are natural food sources of vitamin D. In fact, a 100g serving of salmon can provide up to 386 IU of vitamin D - about 50% of the daily intake.

However, vitamin D levels can be different for farmed and wild-caught salmon. Some studies show that the vitamin D content of farmed salmon may be as low as 25% compared to wild-caught salmon.‏

‏Other vitamin D-rich fish and seafood include tuna, mackerel, oysters, shrimp, anchovies…

‏ 2.2 Eat more

Vegetarians can boost their vitamin D by adding mushrooms to their diet. You can make dishes such as mushroom fried rice, sautéed mushrooms, mushroom rolls…‏

‏ 2.3 Add more fortified

‏Some fortified foods often include:‏‏Cow's milk or plant-based alternatives such as soy milk, almond milk, walnut milk...‏
‏Orange juice‏
‏Fortified Cereals‏

‏ 2.4 Take vitamin D

Taking a vitamin D supplement may be the best way to make sure you're getting the amount you need. The best time to supplement vitamin D is during meals

If you use vitamin D supplements, pay attention to the correct dosage. Also, if you're taking other supplements like calcium or other vitamins, make sure your vitamin D dose doesn't exceed 100 micrograms (mcg) per day.

‏3. Side effects and potential risks

‏‏‏‏According to the US National Institutes of Health (NIH), the recommended vitamin D requirement for adults is 100 mcg per day.‏span>

Taking too much vitamin D can lead to dangerous side effects, of which the most common of vitamin D poisoning is a buildup of calcium in the blood, called hypercalcemia. nausea and vomiting.

Taking too much vitamin D over time also leads to arrhythmias, tissue calcifications, kidney stones and damage to internal organs.

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