Hey guys you're probably here because you want to know all about vitamin d
such as what are the signs and symptoms of vitamin d deficiency and what foods and supplements should
you take to help prevent it well i'm going to answer that question along with many
other questions in this week's responding to your comments where we look at fun questions we look
at science-based questions but most importantly we always look at the evidence coverage g hi Abraham
i'm a massive fan of your work can you please do a video on vitamin d coverage g sending you awesome
vibes obviously being a massive fan i'm definitely going to pick this comment to talk about but um
being realistic as well about vitamin d fun fact for you all to know one in five people
have low vitamin d so i thought this is a great comment it's a great question to talk
about more and i know that a lot of people do think that sunshine is the best source
for vitamin d and it is a source of course um but there are far safer sources of vitamin d
as well such as from your diet for example salmon and mushrooms have a high amount of
vitamin d in them which is really good and also in the winter it's useful to know that it is advised
to take a vitamin d supplement but i'm going to be talking about all of these later on in the video
as well now before we begin let's go back to the basics so firstly where does vitamin d actually
come from because it is true your skin does make vitamin d using UVB rays from the sunlight but you
can also get vitamin d from various foods that are high in vitamin d however it is important
to remember that your liver and kidney are responsible for transforming that vitamin d
into a form that your body can actually use now vitamin d is vital for calcium and phosphate
absorption which is going to help keep your bones and teeth strong and healthy which is why when
you don't have enough vitamin d you're at risk of getting things like rickets and osteomalacia but i
will discuss these a little later on in the video now vitamin d also helps to stop your muscles from
cramping it's also a natural anti-inflammatory it also boosts your immune system it helps nerve
cells communicate with each other and it even helps to control blood glucose levels
all of these make vitamin d a five-star vitamin now you may be thinking to yourself you know what
abraham that sounds great vitamin d this five-star vitamin does all these things that's amazing
so i'm gonna go sit in the sun all day and get as much vitamin d as possible but please stop
right there because if you're gonna do that it has a lot of risks and also if you're going to
be in the sun all day and how much vitamin d you actually your skin actually makes can vary
depending on many different factors so for example your skin tone can be one of them how long are you
spending the sun all of these different things vary the amount of vitamin d that we produce
which is why it's really important that yes you do spend some time in the sun that's perfectly fine
but you also have a healthy balanced varied diet that boosts that vitamin d level we're going to
talk about that a little later on but please remember don't just go and sit out in the sun
without any sun protection on because all you're going to do is then uvb rays and the uva rays from
the sunlight and damage your skin and potentially put you at much higher risk of getting sunburn
and potentially skin cancer so it's really important that you always wear a sunscreen
if you're ever confused about what sunscreen to wear which sunscreen to buy i did make a video
about it not long ago and i will link it up here and in the description so feel free to check it
out if you want more information so moving on your next best source of vitamin d is in food certain
foods have really high levels of vitamin d so for example egg yolks and oily fish like salmon these
are notoriously high in vitamin d but it doesn't mean to go crazy on eating egg yolks so it doesn't
mean oh i'm going to eat 20 egg yolks a day to get my vitamin d because it doesn't work like that
and that's actually going to have a negative health effect for you so you need to eat things
in moderation just like you do at the moment a healthy balanced amount now loads of different
foods have different levels of vitamin d and if we go through it all in this video we will be
here till tomorrow so the best thing to do is i'm going to leave a link and some information in the
description below to a really useful table it's got loads of different foods and their amount of
vitamin d in them so i'd highly recommend that you do read it you may have also heard of foods that
are fortified with vitamin d or you might even see them on packaging of certain food products
when you go in the supermarket and you might be wondering yourself what does that mean well it's
very simple all it means is that vitamin d has been added so fortified means it's been added to
that food during its manufacturing process so for example it's quite commonly seen on cereals fat
spreads and non-dairy milks now here's another fun fact for you you can actually get super mushrooms
now that are very high in vitamin d which are treated with uvb light when they're growing so
remember when we spoke about the uvb earlier this is exactly why it's important we talk a little
about the science first because it all now makes sense now there's also certain foods that they
say are very high in vitamin d which sadly that is not the truth so for example i've seen on tomatoes
peppers and potatoes they sometimes say that these are superfoods that are high in vitamin d but
sadly that is not the case now at this point in the video i just wanted to quickly remind you that
if you ever feel worried that you might have low vitamin d levels please speak to your healthcare
professional first so they can check your symptoms they can ask you questions and if it's needed
they will do a blood test to check for vitamin d deficiency okay now let's move on to the symptoms
of vitamin d deficiency now unfortunately the symptoms of vitamin d deficiency are very broad
and what i mean by that is let's say for example i was running i sprained my ankle and it really
hurts okay the symptoms of a sprained ankle are very narrow they're very specific so for example
i might have inflammation of my ankle i might have pain in that region my pain around the area
so it's a very sort of specific pain now with vitamin d deficiency unfortunately is quite a
broad symptom list so for example you might feel tired you might feel weak and you may also have
joint pain muscle pain or even bone pain now vitamin d deficiency in children can
actually cause rickets so this is where our bones become very soft and bendy and in adults it can
actually cause osteomalacia now if you want more information on both of these i'm gonna
leave some links in the description below for you okay so we're now getting to the good bits
vitamin d supplements should you take them and if so which ones should you take well in the uk
during september to march the department of health recommends that all adults should take a vitamin
d supplement so basically during winter september to march they should take a vitamin d supplement
which is 1 000 units per day now there are certain people who are at high risk of low vitamin d
for those individuals the department of health recommends that they take 400 units of vitamin
d a day throughout the year now you're probably thinking to yourself well that's great abraham but
who is at risk of low vitamin d well the list my friends is actually quite long so i'm going
to tell you a few which is the quite common ones but i will leave the full list in the description
below and i'd highly recommend that you all read it so the more common ones include if you have
dark skin you're at higher risk if you spend a lot of time indoors okay that puts you at high
risk as well and also if you cover up a lot of your skin when you go outdoors again higher risk
so the 1000 unit vitamin d tablet here in the uk is the default otc ones that they sell in the
community pharmacies so most community pharmacies do double check with them firstly as well but they
will sell the 1 000 unit tablet that is the most common one that everyone has and it's usually
recommended as well after a course of vitamin d treatment dose to take the 1000 unit tablets
long term as well but always speak to your doctor or health care professional about doing this
but that is usually the recommendation okay so i really do feel like you're becoming a bit of
a vitamin d pro now you now know all about the science behind vitamin d how it's made
certain foods that are high in vitamin d what symptoms to look out for for vitamin d deficiency
what dose to take a bit median if it's required at all so you really are becoming a bit of a pro
but you already know about the tablet but it's also important to remember that you can get
vitamin d in many other different forms so let's have a quick look at them first off we have the
humble vitamin d tablet easy to swallow and never disappoints next up we have the liquid filled
pearl capsule smoother than tablets and just look at that fantastic color but remember folks
this is a medicine not candy so keep out of reach and sight of children next up we have
liquid vitamin d drops easy to pop in your drink or drop directly on your tongue there's also
vitamin d liquid make sure to have the right size spoon or syringe before taking this one liquid
vitamin d is also available as a spray however unfortunately i don't have one here to show you
but a quick spritz before work or on your way out if you're in a rush this one might be the one for
you so as you can see the range of supplements can be quite overwhelming so the best advice
i can give all of you is always speak to your pharmacist first or any healthcare professional so
they can speak to you and give you a better idea what vitamin d to take how to take it and always
read the information leaflet that comes with any medicine or supplement just so you can make sure
you're safe and suitable to take it that is the most important thing that everyone should be doing
so coverage g thank you for your comment i really hope you find this information useful and i really
hope you the viewer who is not kubricky also finds this information helpful you are now a bit
of a vitamin d pro so tell your friends tell your family tell your loved ones tell your colleagues
tell everyone tell some random person on the street because you know all about vitamin d
and you can guide them to the right direction i really hope you found this information helpful
now let's move on to the next comments so it looks like we've run out of time again in this week's
episode of responding to your comments if i didn't get back to your comment i'm really sorry we get
so many comments these days so it's really hard to fit them all into one episode the best advice i
can give all of you is just leave another comment keep commenting keep commenting and eventually i
will get back to you in a future episode that's the end of this week's video always remember
you're awesome and i will see you next week hey guys thanks for watching this week's video
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