Vitamin D is very important for making bones strong and for overall good health. It is oil soluble, which means you need to eat fat to absorb it. Why it is more important for us to know about “Vitamin D”, it’s source & diseases due to its deficiency.
What are the major sources of Vitamin D
- Our body can make its own vitamin D from sunlight.
- You can also get vitamin D from supplements
- Very small amount comes from foods i.e. Fatty fish like tuna, Cheese, Egg yolks, Almond milk, Orange juice, Soy yogurt
Importance of Vitamin D in major functions of the body
- Immune system
- Muscle functioning
- Cardiovascular functioning
- Respiratory system
- Brain development
- Anticancer effects
Nowadays high number of people have deficiency of vitamin D. I can say with my experience 4 out of 10 have deficiency of Vitamin D especially those who are working in indoor environment. (i.e. full day in AC, no faceoff with sun)
How do I know if I’m deficient in vitamin D
The way doctors measure if you’re deficient in vitamin D is by testing your 25(OH)D level, but most doctors just call this a vitamin D test. Getting this blood test is the only accurate way to know if you’re deficient or not.
Symptoms of vitamin D deficiency
- Some people may not have any symptoms of vitamin D deficiency and still be deficient.
- Tiredness, general aches and pains. (i.e. back pain, joints pain)
- Pain in your bones and weakness, which may mean you have difficulty getting around.
- You may also have frequent infections.
For a number of reasons, many people aren’t getting enough vitamin D to stay healthy.
You may not get enough vitamin D if
- You don’t get enough sunlight. Your body is usually able to get all the vitamin D it needs if you regularly expose enough bare skin to the sun. However, many people don’t get enough sunlight because they spend a lot of time inside. It’s also difficult for some people to get enough vitamin D from the sun during the winter.
- Your body needs more vitamin D than usual, if you’re obese or pregnant.
- People with darker skin. The darker your skin the more sun you need to get the same amount of vitamin D as a fair-skinned person. For this reason, if you’re Black, you’re much more likely to have vitamin D deficiency that someone who is White.
- People who spend a lot of time indoors during the day.
- Older people have thinner skin than younger people and this may mean that they can’t produce much vitamin D.
How do I get Vitamin D:
Food has not sufficient quantity of vitamin D with respect to the person who is deficient. Majorly we have two sure ways to get enough vitamin D :
- The most natural way is by exposing our bare skin to sunlight (UV B rays). This can happen very quickly, particularly in the summer. You don’t need to tan or burn your skin to get vitamin D. You only need to expose your skin for around half the time it takes for your skin to begin to burn. How much vitamin D is produced from sunlight depends on
- The time of day – your skin produces more vitamin D if you expose it during the middle of the day.
- Where you live – the closer to the equator you live, the easier it is for you to produce vitamin D from sunlight all year round.
- The amount of skin you expose – the more skin you expose the more vitamin D your body will produce.
- Second way to take supplements. Vitamin D3 is the best kind of supplement to take. It comes in a number of different forms, such as tablets, capsules & Sachet. I would recommend that before taking any supplements you should consult a doctor, after levels being tested doctor can suggest the amount of supplement needed by your body.
— Ankita K.
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