What is vitamin D?
How much do you know about Vitamin D, an essential nutrient for our body? Vitamin D
is a fat-soluble vitamin, which is also referred to as calciferol. Vitamin D3 and D2 are
two main forms of Vitamin D. It’s naturally present in a few foods and also available as a
dietary supplement. Vitamin D supplements are available in the market in various forms
such as soft-gel, vitamin D capsules, vitamin D tablets, vitamin D drops, or vitamin D
sprays. There are some other products available in the store like Chewable vitamin D or
vegan vitamin D. Vitamin D tablets have high strengths among them like vitamin D3
4000 iu.
The simple way to get this vitamin is from the ultraviolet rays of sunlight. When the
sunlight touches the skin, it triggers vitamin D synthesis. This vitamin plays a vital role in
maintaining psychological function and overall health. It has long been known to help
the body absorb and retain calcium and phosphorus; both are critical for building bone.
However, its importance goes beyond skeletal health, as it also has a huge impact on
immune system function, cardiovascular health, and regulation of gene expression.
Vitamin D deficiency could lead to many health problems, such as bone disorders,
immune system insufficiency, and an increased risk of chronic diseases. So, maintaining
the right amounts of levels of vitamin D is essential and plays a crucial part in our
well-being.
Do you know what could happen if you face a
deficiency of vitamin D?
One of the most common global issues is vitamin D deficiency. Almost 1 billion people
worldwide suffer from vitamin D deficiency, while 50% of the population has
insufficiency. There are many reasons that can lead to vitamin D deficiency, such as
limited sun exposure, dietary restrictions, or underlying health conditions. People who
have an indoor lifestyle or those living in regions with limited sunlight can easily be
affected by this deficiency and the lack of fortified foods that contain vitamin D is also
the reason for it. Some medical conditions cause vitamin D deficiency like cystic
fibrosis, Crohn’s disease, celiac disease, obesity, and kidney and liver disease.
Symptoms of vitamin D deficiency are often the same in both children and adults.
Infants usually get vitamin D nutrients from breastfeeding. Because breast milk contains
vitamin D. That’s why it’s also known as breastfeeding vitamins. Severe lack of this
vitamin in children causes rickets. Here are some symptoms of rickets:
● Incorrect growth patterns due to bowed or bent bones.
● Muscle weakness.
● Bone pain
● Deformities in joints.
However, rickets are very rare but parents should be cautious about this. On the other
hand, Deficiency of vitamin D symptoms in adults are:
● Fatigue.
● Bone pain.
● Muscle weakness, muscle aches, or muscle cramps.
● Mood changes, like depression.
To overcome deficiency, you need to increase sunlight exposure and include
vitamin D-rich foods like fatty fish or fortified products into the diet. In case of
emergency, you can take the supplement for a higher dose, but you should consult with
a healthcare professional before the intake of supplements.
Vitamin D and Sunlight: How Much Vitamin D is
Enough?
Are you aware of how sunlight is directly linked to the production of Vitamin D in your
body, an essential factor for your overall health? There is a bond between sunlight and
vitamin D production, which plays a crucial part in maintaining optimal health. When
your skin is exposed to sunlight, it creates vitamin D from cholesterol. Particularly, the
sun’s ultraviolet B rays hit cholesterol in skin cells, thus providing the energy for vitamin
D synthesis to occur. That’s why it is also known as a ‘sunshine’ vitamin.
Midday is the best time to get sunlight. Because, at noon the UVB rays are most
intense, so you can get a sufficient amount of vitamin D in less time. Exposing your skin
at noon for 20-30 minutes will work wonderfully to get vitamin D.
However, it’s better to stay away from afternoon sunlight, which can increase the risk of
skin cancer. Excessive amounts of sun exposure can also lead to sunburn and skin
damage.
There are some other factors such as skin tone and geographical location also play a
role in vitamin D synthesis. Like, lighter skin allows more production than darker skin
tones and geographic location influence the angle and intensity of UVB rays, impacting
the body's ability to generate Vitamin D. These facts will help us to understand how we
can safely get sunlight and maintain our vitamin D synthesis.
Have you ever wondered which type of foods
contain vitamin D?
Dietary Sources of Vitamin D:
There exist limited types of foods that contain vitamin D nutrients and these nutrients
can help you to maintain daily requirements of this vitamin. Let’s discuss the
advantages of these foods to understand how we can prevent the deficiency of vitamins.
Fatty Fish:
Benefits: Rich in omega-3 fatty acids, supports heart health, and provides Vitamin D
crucial for bone health, immune function, and inflammation regulation.
Cod Liver Oil:
Benefits: Excellent source of Vitamin D and omega-3 fatty acids, contributing to bone
health, cardiovascular health, and immune function.
Egg Yolks:
Benefits: Besides Vitamin D, egg yolks contain essential nutrients like choline and
antioxidants, supporting brain health and overall well-being.
Fortified Dairy Products:
Benefits: Essential for bone health, fortified dairy products contribute to the intake of
Vitamin D, calcium, and other nutrients necessary for maintaining strong bones and
teeth.
Fortified Orange Juice:
Benefits: Offers a refreshing source of Vitamin D, particularly for individuals who may
not consume dairy or fatty fish regularly.
Fortified Cereals:
Benefits: Provides a convenient way to incorporate Vitamin D into the diet, particularly
for those with dietary restrictions, while also offering essential nutrients like fiber and
minerals.
Tofu:
Benefits: A versatile plant-based source of Vitamin D suitable for vegetarians and
vegans, while also providing protein and essential minerals.
Mushrooms:
Benefits: Certain types of mushrooms contain Vitamin D2, contributing to bone health
and immune system support. They also offer other nutrients and antioxidants.
Though you can find vitamin D in natural foods, thus maintaining the proper quantity is
challenging through just foods. If you can’t maintain sun exposure in daily life and face
any health problems, then don’t worry cause supplements can help you to get the right
amount of vitamin D. All you need to do is take an accurate dosage from a health
professional.
challenging through just foods. If you can’t maintain sun exposure in daily life and face
any health problems, then don’t worry cause supplements can help you to get the right
amount of vitamin D. All you need to do is take an accurate dosage from a health
professional.
Myths and Facts About Vitamin D
One of the most common misconceptions about vitamin D is that it plays a singular role
in just bone health. While vitamin D is not only crucial for calcium absorption and bone
health, it has a huge impact on overall well-being such as the immune system,
psychological function, and cardiovascular health.
Some people also think that a balanced diet can be enough to maintain the right amount
of vitamin D, which is just a vile prediction. Because obtaining adequate vitamin D
through just foods can be tough. So, to get the accurate amount of this vitamin, you
need also sunlight or if you face any health issue because of the deficiency of this
vitamin, then supplements will be the right option for you.
Do you know the crucial role of vitamin D in your
desired health?
Benefits of Vitamin D
Regarding bone health, vitamin D helps for the proper absorption of calcium and
phosphorus. These two minerals are essential to keep up the bone density and also
prevent conditions like osteoporosis. So, there is no alternative way without vitamin D to
maintain our bone health.
Beyond its skeletal benefits, vitamin D also has a huge impact on mental health.
Because this vitamin helps to prevent mood disorders like depression and anxiety.
Thus, plays a potential neuroprotective role.
Numerous kinds of research support the impact of vitamin D on the immune system.
Research from the ‘National Library of Medicine’ suggests that accurate levels of
vitamin D prevent the risk of certain infections and autoimmune disorders, which
indicates that helps the immune system. The immune system protects the body from
foreign, invading orgasms and promotes defensive immunity while maintaining
tolerance to self. Vitamin D boosts this immune system and helps to create a protective
layer for our body. The vitamin also decreases heart disease and certain types of
cancer. So, we can see lots of benefits of vitamin D and its role in maintaining our
optimal health.
Recommended Intake in daily routine:
Intake of vitamin D for daily requirements varies based on factors such as age, sex, and
health status. That’s why it’s important to take a health professional's advice to start a
course of supplementation. The recommended dietary allowances (RDAs) are
measured in International Units (IU) or micrograms (mcg) and are set to ensure optimal
health while preventing deficiencies. Here is the chart of daily intake of vitamin D
supplements:
Infants (0-12 months):
RDA: 400 IU (10 mcg)
Breastfed infants may require supplementation as breast milk alone may not
provide sufficient Vitamin D.
Children (1-18 years):
RDA: 600 IU (15 mcg)
Adolescents, especially those with limited sun exposure or specific dietary
restrictions may benefit from supplementation.
Adults (19-70 years):
RDA: 600 IU (15 mcg)
Pregnant and lactating women have slightly higher requirements (600 IU or 15
mcg), emphasizing the importance of meeting these needs for maternal and fetal
health.
Adults (71 years and older):
RDA: 800 IU (20 mcg)
Older adults may require higher Vitamin D intake due to potential reductions in
skin synthesis and absorption efficiency.
Special populations:
Individuals with conditions affecting fat absorption (celiac disease, Crohn's
disease) may need higher doses under medical supervision.
Those with limited sun exposure or darker skin tones may also need additional
supplementation.
Though vitamin D is essential for your overall bodily function, but overconsumption of
this vitamin can pose a negative impact and significant risks. Hypercalcemia is one of
the conditions that causes due to excessive intake of this vitamin. Because of this, the
levels of calcium rise in the blood, which is a threat to your health. Research from
‘Healthline’ indicates that this can lead to symptoms like nausea, vomiting, and
weakness and also in rare cases, may result in kidney damage.
The most common side effects of overconsumption are nausea and diarrhea, but
sometimes it can lead to organ damage and blood vessels. So, maintaining the right
amount of dosage is very important to avoid these side effects.
supplementation.
Though vitamin D is essential for your overall bodily function, but overconsumption of
this vitamin can pose a negative impact and significant risks. Hypercalcemia is one of
the conditions that causes due to excessive intake of this vitamin. Because of this, the
levels of calcium rise in the blood, which is a threat to your health. Research from
‘Healthline’ indicates that this can lead to symptoms like nausea, vomiting, and
weakness and also in rare cases, may result in kidney damage.
The most common side effects of overconsumption are nausea and diarrhea, but
sometimes it can lead to organ damage and blood vessels. So, maintaining the right
amount of dosage is very important to avoid these side effects.
Tips for Maintaining Adequate Vitamin D Levels:
Lifestyle is the key to maintaining optimal vitamin D levels. As sunlight is the primary
source of this vitamin, so try to spend 20-30 minutes in the sun at noon. This method
will work wonderfully if you do this practice two or three times a week.
Dietary sources including fatty fish and fortified foods can also help you to maintain your
vitamin levels. However, if you face any health problem due to the deficiency of vitamin
D, then you should consult with a health professional for monitoring and testing vitamin
D levels through blood tests. This can help you to get an accurate dosage.
The bottom line
To get optimal health, there is no alternative to vitamin D. This vitamin is
beneficial for maintaining bone health, immune function, psychological function, and
many more. It's essential for everyone, especially those with limited sun exposure or
specific health conditions, to be mindful of their Vitamin D levels. Otherwise, individuals
could face many serious health problems. In the end, I want to remind you that
overconsumption of vitamin D is very dangerous for your health. So, please take
professional advice before the intake of supplements.
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