Signs and Symptoms of Low Vitamin D and Low Iron

铁和维生素d之间的协同关系可能有贫血有重要作用。一个为期六个月的研究，发表在杂志Nutrientsin 2018 examined the relationship between vitamin D and iron deficiency. Researchers found that 23 percent of female athletes in the study were deficient in iron and were 3 times more likely to also be deficient in vitamin D. The inverse was also true — women deficient in vitamin D were 2.7 times more likely to be deficient in iron.

The journal of目前在内分泌学，糖尿病和肥胖意见also reported findings from a 2015 study that suggests that maintaining adequate vitamin D levels may be important in preventing anemia, particularly in inflammatory types.

你的身体需要铁,尤其是肝脏,also processes vitamin D. Iron is an important component of hemoglobin and the transportation of oxygen to all of your body tissue. It is also necessary for synthesis of connective tissue, growth, development and normal cellular functioning.

如果你在铁低，你的身体可能没有足够的健康的红血细胞，这可能会发展成缺铁性贫血和lead to serious health problems。Initially, you may have no signs if the anemia is mild or the symptoms may develop slowly. Some of these symptoms, according to theAmerican Society of Hematology，are:

• 疲劳，虚弱，头晕或精神不振

• headache, especially with activity

• chest pain, shortness of breath or rapid heartbeat

• problems concentrating or depression

• tinnitus or "whooshing" in the ears

As the anemia gets worse, symptoms may include:

• 面色苍白或黄“灰黄色”皮肤
• craving for ice or clay, known as pica
  
• sore or smooth tongue
  
• 脆匙形手指甲和脚趾甲
• 吞咽困难
• dark, tar-colored stools or blood in the stool

阅读更多：What Are the Dangers of Being Anemic?

Iron deficiency is very common in women and those who eat a diet low in iron, such as vegetarians and vegans. People withthe highest risk用于开发缺铁是：

• women who are pregnant or breastfeeding
• 谁经历了大手术或身体创伤个人
• 人有胃肠道疾病，如克罗恩或乳糜泻
• people with a stomach ulcer or other cause of bleeding

阅读更多：如何测试在家中铁血

Only a small amount ofiron from the food you eatis absorbed and stored in your liver to be used to make new red blood cells in bone marrow.膳食指南美国人recommends a daily iron intake of 8 milligrams for adult men and women over the age of 51 and 18 milligrams for women between the ages of 19 and 50. Meat, poultry and fish provide the richest sources of iron and are the type most easily absorbed in your body.

对于素食主义者，许多plant-based foods contain iron，including legumes; grain products; some fruits, such as apricots and prunes; vegetables, such as spinach and tomatoes; and fortified foods, such as cereal and pasta. Including a source of vitamin C, such as citrus fruits, broccoli, strawberries, tomatoes and peppers, can help with iron absorption.

维生素d提供了广泛的功能，是健康的许多方面是必不可少的。它在骨骼健康，激素调节，减轻炎症和肌肉和神经系统的维护作用。你可能有低维生素d的没有初始症状，但长期缺乏，symptoms of vitamin D deficiency可能包括：

• 骨痛或轻易地折断的骨头
• 肌肉痉挛
• increased perspiration
• spine deformities or stooped posture and a loss of height
• poor growth in children
• weakness or tingling

严重不足维生素商店d可导致并发症如佝偻病或其他严重的医疗条件。根据公布的一项研究报告，维生素d缺乏，可能与心脏疾病，癌症，婴儿死亡率，糖尿病，情绪障碍和感染的危险性增加国际预防医学杂志。

Dietary Guidelines建议你每天获得维生素d 600 IU。暴露在阳光下是通过你的皮肤合成维生素d维生素D的量最好的来源在很大程度上取决于皮肤色素沉着。如果你有白皙的皮肤，你的身体能生产1万至25000维生素d IU在短短取决于一天和地理位置的时间为30分钟，说Vitamin D Council。是含有维生素d的食物包括牛肝;脂肪的鱼，如金枪鱼和鲑鱼;起司;蛋黄;和强化食品，如谷物，牛奶，橙汁和酸奶，根据NIH。

阅读更多：9 Ways to Help Avoid Vitamin D Deficiency