Vitamin D and good health

Contrary to popular perception, sunshine-abundant countries like India can too have a considerable population, about 490 million people¹, who can suffer from vitamin D deficiency. This proves that just living in a tropical country doesn’t necessarily make you vitamin D sufficient. You need to adhere to consistent habits that ensure proper absorption.

Vitamin D is a fat-soluble nutrient that is required by the body not only for maintaining bone health but also for ensuring a number of other functions. Fat-soluble vitamin D is most abundantly sourced from high-fat foods such as fish, dairy, eggs, mushrooms and fortified cereals, which are absorbed into the bloodstream more efficiently as compared to water-soluble ones. Vitamin D3 is also made by the skin upon exposure to sunlight.

Once adequate vitamin D levels are ensured in your system, this highly-important nutrient makes it easy to absorb and better retain phosphorus and calcium, which are needed to fortify healthy joints and bones, thus reducing the risk of fractures and osteoporosis.

Aside from bone-strengthening powers, vitamin D sufficiency is vital if you want to lead a mentally and physically fit life.

Complications arising out of Vitamin D deficiency

Known as the sunshine vitamin, vitamin D deficiency can be very hard to detect without a diagnostic test report. However, some commonly reported symptoms of vitamin D deficiency include fatigue, loss of appetite and weak bones and muscles, marked by frequent fractures. Some complications to health that can arise out of vitamin D deficiency are as follows

• Increased respiratory infections, such as higher chances of asthma in children.
• Frequently falling sick.
• More chances of developing cardiovascular disorders such as heart failure and stroke.
• Increased insulin resistance in the body affects type 2 diabetes.
• More propensity towards developing depressive tendencies or seasonal affective disorder (SAD).
• Weak bones and muscles lead to osteoporosis and loss of bone density.
• Development of rickets in children and osteomalacia in adults.
• Higher chances of developing some types of cancers, such as breast cancer in women.

Tips for Vitamin D sufficiency

According to some experts, only 400 IU (10 mcg) of Vitamin D can be sufficient for people with low exposure to sunlight; otherwise, the entire requirement can be obtained just by sunlight². So, to find out how much additional vitamin D you need to make up for the insufficiency or deficiency, ensure to get yourself a blood test.

Some ways you can make up for your gap are listed below:

• The skin helps in the synthesis of vitamin D upon direct exposure to sunlight. Set aside some time daily for sunbathing or going for a brisk walk, or jogging in the early morning sunlight. This must be done without using any sunscreen.³
• Eat more foods that are rich in vitamin D, such as fish (salmon, mackerel, tuna), egg yolk, cheese and mushrooms.
• Look for vitamin D-fortified foods when you are out grocery shopping, such as milk, orange juice, soy drinks, yoghurt and fortified cereals.
• Take nano supplements upon consulting a doctor. Nano supplements are advanced formulations that help in effective absorption, up to 90%. A doctor-recommended dosage is crucial in this matter since overdosing on vitamin D can lead to toxicity-induced health problems.

Conclusion:

Vitamin D is an essential nutrient for the body, and you must adhere to recommended vitamin D levels daily to ensure strong bones and health. Never make the mistake of stopping your supplements without checking for vitamin D levels. It is important to adhere to the doctor’s advice – taking more than required or less than required vitamin D can both be harmful.

Disclaimer: The information included on this site is for educational purposes only and is not intended to be a substitute for medical treatment by a healthcare professional. Because of unique individual needs, the reader should consult their physician to determine the appropriateness of the information for the reader’s situation.

References- 

1. https://www.nature.com/articles/s41598-022-21279-0#:~:text=It%20is%20estimated%20that%20about,are%20children%20and%20adolescents7.

2. https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-d/#:~:text=If%20you%20choose%20to%20take,aged%2011%20to%2017%20years.

3. https://pubmed.ncbi.nlm.nih.gov/21034990/#:~:text=Vitamin%20D%20is%20a%20fat,D%2C%20its%20major%20circulating%20form.