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Vitamin D: Some Really Important Myths Vs Facts

What’s the Hype about Vitamin D?

Vitamin D is a fat-soluble vitamin, a vital nutrient that is required by the body to better absorb and retain calcium and phosphorus, the two minerals instrumental in bone development and remodelling. But that is not the only reason why vitamin sufficiency is important. From strengthening immunity to managing diabetes to controlling depression, the importance of vitamin D is numerous. However, most people are unaware of its benefits or harbour some misconceptions.

In this article, we take up some common misbeliefs about vitamin D and try to debunk them for a more informed approach towards our health.

Vitamin D: Shining some light on Myths vs Facts

The more vitamin D you can get, the better your health

Fact

Getting your daily dose of vitamin D is very important to stay mentally and physically fit. However, like with everything, too much of anything good can be counter-beneficial. When you expose yourself to excess vitamin D, it can lead to vitamin D toxicity which is known as hypervitaminosis D. This causes hypercalcemia (buildup of calcium in the blood)1 and this results in symptoms such as weakness, vomiting, nausea and tendency to urinate frequently. Over time, vitamin D toxicity can lead to kidney stones and can progress to bone pain.

Vitamin D deficiency is more pronounced among people living in colder countries.

Fact

Contrary to popular perception, even in tropical countries like India, where sunshine is abundant throughout the year, people are vitamin D deficient. In India, around 490 million people suffer from a deficiency2. People are deficient in vitamin D despite living in a warmer country with more hours of sunshine.

Vitamin D supplements are enough to make you sufficient in this nutrient.

Fact

Along with vitamin D supplements, one must also ensure to consume vitamin D-enriched and fortified foods like salmon, eggs, cheese, fortified cereals and oatmeal, fortified soy, cod liver oil and mushrooms. Another primary source of vitamin D is sunlight. So, do ensure to spend some time out in the sun daily for that lasting energy to get you through the day.

All vitamin D supplements are the same and you can pick any from the store.

Fact

This is another wrong perception that people have when it comes to purchasing a vitamin D supplement for themselves. There are mainly two types of vitamin D supplements – D2 and D3. While vitamin D2 comes from plant sources and fortified foods, vitamin D3 comes from animal sources such as butter, egg yolk and oily fish. Out of these two, when the liver metabolises them after absorption in the bloodstream, it does it rather differently. Vitamin D3 is better at improving vitamin D levels in the body. Vitamin D3 is also made naturally by the skin when it is exposed to sunlight.

So, if you plan to include a vitamin D supplement in your diet, you must consult a doctor. They might also suggest nano supplements, an advanced formulation that will provide a higher rate of absorption.

Vitamin D is only required for maintaining healthy bones.

Fact

The benefits of vitamin D sufficiency go far beyond just providing you with healthy bones. It can improve your immunity, thus protecting you from infections and inflammations. It can help regulate your insulin levels, thus managing diabetes along with associated health conditions such as cardiovascular health. It can reduce feelings of depression and anxiety and overall leave you feeling positive and refreshed, especially after a stroll in the park on a sunny day.

Vitamin D can keep you protected from all types of cancers.

Fact

Vitamin D sufficiency has been found to hold promise for some types of cancers, such as colorectal cancer and breast cancer in women.3 However, more research is currently underway in this matter to solidify the findings. In simple words, it is important to maintain vitamin D levels in a healthy range as this can reduce the risk of several other problems, including some cancers, but this does not mean that a person with normal Vitamin D has no risk of cancer. Always try to lower your cancer risk by reducing exposure to carcinogens and maintaining a healthy lifestyle.

All in all, vitamin D is a fundamental nutrient in order to stay healthy overall. While too much of it can lead to toxicity, a lack of it can cause an array of problems such as brittle bones, propensity towards fractures, fatigue, muscle weakness and higher rates of depression. So, if you feel that you could be vitamin D deficient, get yourself tested and consult a doctor on the best way to improve your levels without overdosing.

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.

Sources:

1. https://www.ncbi.nlm.nih.gov/books/NBK557876/

2. Cashman, K. D., Sheehy, T. & O’Neill, C. M. Is vitamin D deficiency a public health concern for low middle income countries? A systematic literature review. Eur. J. Nutr. 58(1), 433–453 (2019). 

3. https://pubmed.ncbi.nlm.nih.gov/16380576/

https://www.healthline.com/nutrition/vitamin-d2-vs-d3#TOC_TITLE_HDR_4

https://www.everydayhealth.com/vitamin-d/vitamin-d-myths-and-facts/#:~:text=Myth%3A%20Vitamin%20D%20Supplements%20Lead%20to%20Weight%20Loss&text=Still%2C%20the%20researchers%20agree%20that,way%20involved%20in%20its%20cause.

https://www.webmd.com/cancer/cancer-vitamin-d-myths-facts

https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/

Surprising Health Risks That Are Linked With Vitamin D Deficiency!

Importance of Vitamin D for the human body

Nowadays, people are more conscious about their health than they were even a decade back. There is innumerable health-related content available on the internet that one can read up on, coupled with several health-boosting supplements that are sold in both offline and online stores. Yet, despite all the efforts taken by people to take better care of their health, you will be surprised to know that approx 50% of the worldwide population is vitamin D deficient1.

And this deficiency makes its mark through symptoms such as perpetual fatigue, depressive tendencies and a higher propensity towards several maladies.

Vitamin D is a vital nutrient needed for the proper functioning of the body, but one that is highly overlooked. This nutrient is present in a limited number of foods and in very small quantities. The primary source of Vitamin D is sunlight and that is why it is also referred to as the ‘sunshine vitamin’2. When the body comes into contact with direct sunlight, certain bioinert materials within the body chemically react to produce vitamin D. Some other ways you can incorporate vitamin D into your body is by consuming supplements and eating Vitamin D-enriched or fortified foods.

In this article, let us read up quickly on some of the health risks that you are likely to face due to a deficiency and how to make up for this lack.

Deficiency-associated health risks

Not getting your daily dose of vitamin D makes you vulnerable to many conditions.

1. Respiratory illnesses

Research conducted in this field revealed that those who were vitamin D deficient were more vulnerable to suffering from respiratory illnesses as compared to those who took the vitamin or exposed themselves more to sunlight daily. This can be linked to the fact that vitamin D strengthens immunity and increases the body’s ability to fight off environmental pathogens3

2. Diabetes

Researchers found that increasing the concentrations of vitamin D levels in the body through supplements showed improvements with respect to insulin sensitivity in diabetic patients. Another important function of vitamin D is managing chronic inflammation, which plays a very important role in those with type 2 diabetes. So, we can say that vitamin D may even help to manage the development of gestational diabetes mellitus to some extent.4 

3. Osteoporosis

Vitamin D deficiency reduces the rate at which new bones regenerate in the body. Low vitamin D levels can put you at risk of fractures, bone calcium loss and mineralisation defects which may lead to rickets in children and osteomalacia in adults in the long run5. The adequate quantity of vitamin D in the body plays a key role in the absorption and retention of phosphorus and calcium, two minerals required for bone development and remodelling.

4. Mental health

Vitamin D deficiency is directly linked to seasonal affective disorder, a mood disorder that is marked by signs of depression. Seasonal affective disorder is more common in places which see less sunlight at certain parts of the day or due to low sun exposure. Vitamin D sufficiency has been found to lower signs of depression in some people [6]. Healthy levels of vitamin D are considered good for brain health and mental wellness.

5. Heart diseases

Several studies have also established links between vitamin D deficiency and factors that increase the risk of heart diseases such as high blood pressure, diabetes and atherosclerosis [7].

6. Immunity

Vitamin D has a direct impact on your immune function. Vitamin D deficiency can be a risk factor for weaker immunity and autoimmune disorders.[8]

7. Hairfall

Vitamin D deficiency has been linked to hair loss due to an autoimmune condition called alopecia areata. A study demonstrated an improvement in the hair health of such patients after vitamin D was administered.[9]

8. Fatigue 

Fatigue and dullness can be due to many reasons. One often overlooked cause is vitamin D deficiency. Studies have shown improvement in participants complaining of fatigue after vitamin D supplementation. [10]

Steps to manage a deficiency

When you don’t have sufficient levels of vitamin D in your body, it is going to cause overall weakness and problems with your muscles and bones. Some measures you can take to manage vitamin D deficiency are as follows:

We can see that the benefits of vitamin D sufficiency go above and beyond just mere bone health. Many health problems can be managed by just strategically increasing vitamin D levels in the body. And since vitamin D deficiency will often go without showing any symptoms, it is important to take lab tests periodically to ensure that you are in line with your bodily requirements. Follow-up with doctor check-ups regularly in case of muscle weakness or increased bone pain.

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.

Sources

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3356951/

2. https://academic.oup.com/jnci/article/99/21/1563/934304

3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2759054/

4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3755528/

5. https://pubmed.ncbi.nlm.nih.gov/21872800/#:~:text=The%20consequences%20of%20vitamin%20D,weakness%2C%20causing%20falls%20and%20fractures.

6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2908269/

7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3449318/

8. https://pubmed.ncbi.nlm.nih.gov/21527855/#:~:text=Vitamin%20D%20can%20modulate%20the,an%20increased%20susceptibility%20to%20infection.

9. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6789271/

10. https://pubmed.ncbi.nlm.nih.gov/32338839/

11. https://www.everydayhealth.com/news/illnesses-linked-vitamin-d-deficiency/

12. https://www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder/symptoms-causes/syc-20364651

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Vitamin D Deficiency: Causes, Symptoms And Treatment

Vitamin D deficiency is something you really don’t need in your life. A shortfall of Vitamin D can trigger some unpleasant consequences. The effects of this deficiency can easily be averted. But how? Let’s arm ourselves with the right information and then take some really simple measures.

Vitamin D is a fat-soluble vitamin that is important for the regulation of phosphorus and calcium in the body. Vitamin D helps in the absorption and retention of these two minerals, which are helpful for healthy bone development. Vitamin D is one of the many nutrients that the body needs in order to stay mentally and physically healthy. 

Importance of Vitamin D in the body

Some interesting facts about the benefits of vitamin D to the body are mentioned below, which makes it important to avoid a deficiency:

Vitamin D deficiency is a global public health issue. About 1 billion people worldwide have vitamin D deficiency, while 50% of the population has vitamin D insufficiency. It is easily treatable with oral supplements.

Dr. M.G. Kartheeka, MBBS, MD

Causes of Deficiency

Vitamin D deficiency is said to occur when blood levels are below 20 ng/ml [1]. The causes are listed below:

Vitamin D is often referred to as the ‘sunshine Vitamin’ [2] because when sunlight comes in contact with the body, it undergoes a synthesis process. Therefore, reduced exposure to daily sunlight can also play an important cause in deficiency. Being employed in overnight shifts, Having a desk job and Staying indoors also reduce exposure to sunlight.

 Ageing:

A link between vitamin D and type 2 diabetes exists where people who have insulin resistance and a low level of vitamin D may have a higher risk of developing type 2 diabetes, adequate levels of vitamin D may help prevent and treat autoimmune diseases, including diabetes mellitus.

Dr. Ashish Bajaj, M.B.B.S., M.D

Symptoms of Vitamin D deficiency

Unfortunately, Vitamin D deficiency may not show symptoms for many years. Sometimes, there may not be any symptoms at all. Some commonly reported symptoms and signs of vitamin D deficiency are as follows:

Why should you undergo Lab Tests for Vitamin D?

Since most of the time, vitamin D deficiency can go without showing any symptoms and it is important to undergo regular lab tests to check if your levels are in line with the standard requirements. Your family physician or any general practitioner can especially ask you to undergo some tests if you have a history of chronic pain, falls or bone fractures that have occurred very easily. They may also prescribe a test to you if you are prone to staying indoors due to any medical condition or have a sedentary desk job.

A vitamin D test is essentially a blood test [3] wherein the healthcare professional takes a blood sample from one of the veins in the arms using a very small needle. A very small quantity of blood will be extracted into a vial or a test tube.

If your vitamin D levels are insufficient or just about borderline, you should consume more foods that are either enriched or fortified with vitamin D. You can also consider going out for early morning walks when the intensity of the sunlight is low. Talk to your doctor about vitamin D nano supplements. Ensure to also get your vitamin D levels checked from time to time if you have bone pain, muscle weakness, deformed bones, fractures and low bone density.

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.

Sources:

  1. https://pubmed.ncbi.nlm.nih.gov/28459478/
  2. https://www.everydayhealth.com/vitamin-d/vitamin-d-health-benefits-what-it-can-cant-your-body/
  3. https://www.webmd.com/vitamins/ai/ingredientmono-929/vitamin-d
  4. https://www.hsph.harvard.edu/nutritionsource/vitamin-d/
  5. https://medlineplus.gov/lab-tests/vitamin-d-test/#:~:text=A%20vitamin%20D%20test%20is,D%20is%20causing%20your%20condition.
  6. https://ods.od.nih.gov/factsheets/VitaminD-Consumer/#:~:text=Levels%20of%2050%20nmol%2FL,and%20might%20cause%20health%20problems.
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Vitamin D Deficiency: Symptoms To Watch Out For

Essential for strong bones, vitamin D is an essential element that impacts the health of nerves, muscles, bones and the immune system. Vitamin D is also known as the sunshine vitamin, as the body makes this vitamin from cholesterol when exposed to sunlight. This vitamin also helps the body use the calcium from food.

A vitamin D deficiency occurs when the body has inadequate levels of vitamin D and can cause rickets and osteoporosis. Rickets is a disease in which the bones don’t mineralise, causing skeletal deformities and soft bones. In addition to this, a deficiency can also cause a host of other health issues. A similar condition in adults is known as osteomalacia.

Sources of vitamin D

There are various ways to get the required daily dosage of vitamin D. Some of these are:

Who is at risk of a vitamin D deficiency?

There is no single cause for a vitamin D deficiency and the reason might be a combination of lifestyle choices, underlying conditions and food preferences. Some of the factors that cause a vitamin D deficiency are: 

Symptoms of vitamin D deficiency 

Sometimes, vitamin D deficiency symptoms might not present themselves at all. However, it is advisable to be aware of the symptoms of the deficiency. 

Treatment

A vitamin D deficiency is treated with additional vitamin D supplements, but consult the doctor for the correct dosage. You may also ask about the nano vitamin D preparations. The supplements are available as a variety of oral preparations and people with severe deficiency and poor response to oral vitamin D supplements may further require Vitamin D injections.

Another simple way to increase vitamin D levels is to spend some time in the early morning sun and increase the consumption of vitamin D-rich food items. Foods that are rich in vitamin D are:

Key takeaways

Vitamin D deficiency is quite common, but as the symptoms are nonspecific, it could be hard to know if you have this deficiency or not. 

If you are already at risk of the deficiency, it is best to contact your healthcare professional and get a blood test done. 

Maintaining the correct vitamin D levels has a lot of benefits in the long run and will keep you healthy, happy and fit.

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.

Ref

  1. https://apps.who.int/nutrition/events/2015_vit_d_workshop_pregnantwomen_21to24Apr15/en/index.html
  2. https://www.ncbi.nlm.nih.gov/books/NBK532266/#:~:text=Patients%20with%20a%20prolonged%20and,D%20deficiency%20leading%20to%20osteoporosis.
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3313732/
11

A Complete Guide To Vitamins & Its Importance For Human Body

When we discuss ways to improve our health, we mostly talk about lifestyle changes and the need to exercise regularly. While these are pro-tips and can really turn your health around, what we often overlook is the importance of a special group of nutrients. We are referring to VITAMINS!

Vitamins are a bunch of organic compounds. They are found naturally in plants and animals. They function the same way as minerals, with the main difference being minerals are inorganic matter that we source from the earth and water. 

Vitamins are absolutely crucial for the growth and the maintenance of good health. In this context, let us share a fun fact – The word ‘Vitamin’ is derived from 2 Latin words – ‘Vita’ means Life and ‘Amine’ means amino acid (initially vitamins were incorrectly thought to be amino acids). 

Let us explore these wondrous nutrients.

Vitamin H, more commonly known as biotin, is part of the B complex group of vitamins. Vitamin H is needed for healthy skin, hair, nails. They also help the nervous system function properly.

Dr. M.G. Kartheeka, MBBS, MD

Types of Vitamins, their sources and deficiency symptoms

We know of 13 types of vitamins. Let’s learn more about them:

Types of VitaminsSourcesFunctionsDeficiency symptoms
Vitamin A  Cheese, eggs, oily fish, milk and yoghurt.Maintenance of bones, eyesight and immune function. Dry skin and eyes, night blindness, throat and chest infections.
Vitamin C Citrus fruits, berries, peppers, broccoli and potatoes.Acts as an antioxidant and helps in the absorption of iron keeping skin healthy and helps in wound healing.Weakness and bleeding gums.
Vitamin D Sunlight, egg yolk, oily fish and red meat.Is needed for the utilization of calcium and for maintaining the balance of calcium and phosphorus.Muscle and bone pain, bony deformities in children and mental health-related problems.
Vitamin E Plant seed oil, almonds, peanuts, peanut butter, wheat germ, egg yolk, pumpkin and red bell pepper.An antioxidant that helps in immune function.Deficiency is rare – muscle and nerve damage, inability to control muscle movements and loss of sensation in the limbs.
Vitamin K Leafy green vegetables, whole grains and vegetable oils.Helps in the formation of blood clots in case of injuries to prevent haemorrhage.Frequent bruising, heavy menstrual flow and excessive bleeding from wounds.
Vitamin B1 (also known as thiamine) Whole grains, peas, bananas, oranges, liver and nuts.Helps to transform carbohydrates into energy. Loss of appetite, irritability, muscle weakness and blurry vision. 
Vitamin B2 (also known as riboflavin) Milk, eggs, mushroom and yoghurt.Aids in the collaboration of other vitamins and also helps to keep RBCs healthy. Swelling of the mouth and throat, swollen lips, hair loss and skin disorders.
Vitamin B3 (also known as niacin) Saltwater fishes, liver, turkey and chicken.Helps in the utilization of proteins and fats, also keeps the skin and hair healthy.Scaly skin, rashes, headache, diarrhoea and vomiting.
Vitamin B5 (also known as pantothenic acid) Mushroom, avocados, broccoli, peanuts, chickpeas, eggs, milk and sunflower seeds.Acts as an anti-inflammatory agent and helps in the healing of wounds. Insomnia, vomiting, stomach pain and depression.
Vitamin B7 (also known as biotin) Sweet potatoes, avocado, salmon, eggs, seeds and nuts.Helps the body produce vital enzymes that are essential for our metabolism.Scaly skin, hair loss, conjunctivitis and lethargy.
Vitamin B6 Bananas, oats, peanuts and chicken.Crucial for brain growth and function.Seizures, compromised immunity, confusion and depression.
Vitamin B12 (also known as cyanocobalamin) Milk, cheese, eggs and meat.Helps in red blood cell formation and the nervous system.Tingling sensation in hands and feet, yellowness of skin, swollen tongue, mouth ulcers, anaemia and depression.
Folate (also known as folic acid or Vitamin B9) Spinach, beet, asparagus, turnip and beans, whole grains and cereals.It is important for cell division and the maturation of blood cells. Fatigue, lethargy, pallor and anaemia.

These types of vitamins can be further classified as:

There are two more compounds that resemble and act like vitamins without being labelled as vitamins:

Commonly searched products containing multivitamins:

ProductPrice
Neurobion Forte Tablet 30’s₹29.5
Neurobio Forte Strip of 10 Tablets₹8.95
Besosules Strip of 20 Capsules₹38.82
Becosules Z Strip of 15 Capsules₹26.7
Becosules Z Strip of 20 Capsules₹39.07
Zincovit Strip of 15 Tablets (green)₹89.25
Zincovit Strip of 15 Tablets (red)89.25
Zincovit Tablet 10’s₹76.5
Beplex Forte Strip of 20 Tablets₹33.05

The need for Vitamin supplements

There could be several reasons why people do not consume the right proportions of all the different vitamins:

Vitamins B6, C and E along with micronutrients like zinc, selenium, iron and copper are important for maintaining a healthy immune system in an individual, repeated infections could be a warning sign of deficiency of these vitamins and micronutrients.

Dr. Ashish Bajaj, M.B.B.S., M.D

Precautions with Vitamin Supplements

Taking multivitamins should always be done in dialogue with your doctor or nutritionist. Sometimes, vitamin supplements can cause side effects when consumed in excess or even if your body reacts badly to the ingredients of a particular supplement. Constipation and stomach pain may occur initially (usually it goes away after a few days). Read the ingredient list for any supplement you take to ensure that you are not allergic to anything in it. Also, inform your doctor about any existing medical conditions you have before you start taking a new multivitamin supplement.

How to measure Vitamin Levels 

If you think you may be experiencing symptoms of vitamin deficiency and wondering how to check vitamin levels,  you can opt for these tests:

How to interpret test results

Test results are easy to interpret. Usually, reports contain columns for expected levels of the vitamins for which you got tested and the actual levels in your system as revealed by the test. This can tell you if your level is lower, higher or at par with the normal level.

For further clarity, you can ask your doctor to go over the reports.

Why is it important to test the vitamin levels? 

It is important to keep a tab on your vitamin levels whether you are taking supplements or not. Sometimes symptoms don’t show up until very late and a test is like a preventive healthcare check. It will tell you if you need to increase the intake of specific vitamins.

Similarly, even if you are taking vitamin supplements, vitamin level checks are just as important to ensure that there isn’t too much of a particular vitamin in your system because that leads to toxicity.

Also Read: What is Biotin? Your Comprehensive Guide to Understanding Its Role and Benefits

Tips to maintain good vitamin levels and what to do if you are deficient

Methods of preventing and treating vitamin deficiencies are practically the same:

  1. Your diet should comprise:
  1. Lifestyle changes:
  1. People with deficiencies can also take vitamin supplements but only on being recommended by their doctors.

Be mindful of your diet. A proper diet is more than enough to meet your daily requirement of the different vitamins. Paired with a few healthy lifestyle choices, you can easily avert major disorders.

PharmEasy Recommends: PharmEasy Multivitamin Multimineral

Eat and maintain good levels of vitamins and keep a tab on the same with timely tests.

Also Read: Vitamin B Complex Benefits: Exploring Research-Based Health Perks

Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.

Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.

3

Do Not Ignore These Signs Of Vitamin C Deficiency!

Vitamin C is an essential nutrient that is needed in regular quantities for the optimal working of vital body functions.

Some prominent factors that cause Vitamin C deficiency include:

Signs Of Vitamin C Deficiency

While the deficiency of the vitamin doesn’t show up immediately, here are some subtle, silent signs that you should definitely not ignore of Vitamin C deficiency.

1. Dry and damaged skin

The epidermis of healthy skin needs massive amounts of vitamin C, so if the skin starts to appear dull and lifeless, this may mean that the body is yearning for some vitamin C. Vitamin C also helps in the production of collagen which keeps the skin youthful and full of life.

2. Slow healing process

Since healthy levels of vitamin C have a direct impact on collagen production, it tends to slow down the body’s healing process when faced with a deficiency. This is, however, an advanced stage of the deficiency and the body primarily shows the other symptoms first.

The highest amount of vitamin C is found in amla, which is economical as well.

Dr. M.G. Kartheeka, MBBS, MD

3. Bleeding Teeth and Gums

Swelling in the gum tissues or bleeding is a common sign of a vitamin C deficiency. In advanced stages of a deficiency, the gums may appear slightly purple and as the deficiency keeps increasing the teeth start to fall off.

4. Painful joints

The cartilage of the joints is primarily made of collagen and therefore low levels of vitamin C results in less padding around the bone areas which ultimately leads to painful joints. This also results in inflammation and swelling around the joints and bones.

Vitamin C is commonly implicated in the growth and repair of tissues in the body and is commonly found in citrus fruits, as a supplement, oral forms are commonly preferred.

Dr. Ashish Bajaj, M.B.B.S., M.D.

5. Unusual looking fingernails  

Spoon-shaped nails are often thin and brittle. They are more commonly associated with iron deficiency anemia but also have been linked to vitamin C deficiency. Red spots or vertical lines in the nail bed may also appear due to vitamin C deficiency as a result of weakened blood vessels that rupture easily.

6. Poor Immunity

Vitamin C accumulates inside various types of immune cells and helps them combat infection and destroy disease-causing pathogens. A vitamin C deficiency means poor immunity and a higher risk of infection, including serious illnesses like pneumonia.

7. Fatigue and Poor Mood

A vitamin C deficiency leads to fatigue and poor mood. These may be the first symptoms to appear and get better in a few days after adequate intake of vitamin C supplementation.  

8. Unexplained Weight Gain

Vitamin C may prevent obesity by regulating the release of fat from fat cells, reducing stress hormones and decreasing inflammation. While excess body fat alone is not enough to indicate a vitamin C deficiency, further examining is required to rule out other factors.

Also Read: Best Vitamin C Products In India For Improved Health

Best Sources of Vitamin C

Now that we know about the harmful conditions that the deficiency of this vitamin causes, here are some best food sources of this vital vitamin that we should definitely incorporate into our diet:

  1. Guava
  2. Parsley
  3. Strawberry
  4. Lychees
  5. Kiwifruit
  6. Papaya
  7. Broccoli
  8. Orange
  9. Lemon
  10. Brussels sprouts, to name a few

While it is important to include these essential food items in the everyday diet, it is also important to keep in mind that these fruits and veggies are to be consumed raw rather than having them in the cooked format. Also, the body throws out excessive quantities of vitamin C thus it is imperative that vitamin C-rich fruits and veggies are consumed on a daily basis. However, do not self-diagnose or take medications without proper consultation.

And always remember, a diet rich in vitamin C is a valuable investment towards good health and well-being.

Also Read: What Is Scurvy? A Deep Dive into the Vitamin C Deficiency Disease

Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.

Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.

1

How Vitamin Deficiency Can Affect COVID-19 Severity?

The second wave of COVID-19 is almost over even though some states of India are witnessing sudden spikes of COVID cases. The second wave devastated the country and affected everyone in some way or the other, either financially or emotionally or both.

But now we have almost finally reached a stage when cases are low. But this does not mean that we are safe yet. The battle is not over yet. The MHA and many scientists have warned that the third wave of COVID is likely to arrive sometime in October. There is no clear idea of what this wave will be like, whether it will be even more dangerous than the second wave and how long it will last. 

It is not yet the time to discard caution and live life the way we used to before COVID-19 struck. In fact, this is the time to prepare ourselves and do everything we can to stop the third wave. 

Is the third wave inevitable?

There is a very distinct possibility that the third surge of COVID cases will arrive. The nature of pandemics is that new waves arrive as new variants of the virus come into existence and also because of human carelessness. There are periods of low rates followed by a rapid surge. This holds true for COVID-19 as well.

Will the third wave be more dangerous?

The level of threat the third wave poses is yet unknown. Usually, a virus is the most dangerous when it first emerges because the human body does not have the right antibodies to deal with it. As it mutates, it can either become more notorious or less powerful and also human beings are assumed to become more resistant through herd immunity.

Another factor that will influence how dangerous the third wave will be is our actions. From the learnings of previous waves, it has been established that keeping ourselves healthy and safe can prevent us from getting severe symptoms due to COVID.

Vitamin D deficiency is associated with an increase in thrombotic episodes, which are frequently observed in COVID-19. Vitamin D deficiency has been found to occur more frequently in patients with obesity and diabetes. These conditions are reported to carry a higher mortality in COVID-19.

Dr. M.G. Kartheeka, MBBS, MD

The link between COVID-19 and vitamin deficiency

With the progress of the pandemic, a lot of new things are coming to light. It has been found that there is a direct link between COVID-19 severity and Vitamin D levels. Vitamin D is usually not available in foods and the chief source of this Vitamin is sunlight.

But unfortunately, the pandemic forced us to stay indoors. People could only leave the house to purchase necessities and not always during the day. That means most of us barely got any exposure to sunlight. This resulted in a rapid dwindling of Vitamin D levels in many people. 

It was also discovered that people who are deficient in Vitamin D also develop more severe symptoms of COVID. One reason for this could be the fact that Vitamin D is crucial to your immunity and in the absence of sufficient Vitamin D, the body cannot mount a strong immune response against the coronavirus.

Similarly, a shortage of Vitamin B12 was also found to be linked to more serious COVID-19 infections. Vitamin B12 deficiency can cause anaemia, weakness and nerve-related issues. Some researchers also suggest that vitamin B12 can bind with viral proteins to slow down the replication of the virus. Thus, if there isn’t enough of this Vitamin in your system, you may be likely to fall severely ill. People taking medicines for some seizures, diabetes or heartburn tend to have low levels of Vitamin B12.

The paucity of both Vitamin D and B12 are particularly responsible for increased respiratory distress among COVID-19 patients. 

How to increase your Vitamin D and Vitamin B12 levels?

The good news is that increasing the levels of these two vitamins is really easy.

It is still not safe for you to go out unless you have a good reason to. But you can still get enough sunlight and replenish your Vitamin D reserves. Just head to the terrace of your house or apartment building every morning and bask in the sunlight for about thirty minutes.

Three excellent food sources of Vitamin D are:

You may also have to take Vitamin D supplements.

Foods containing Vitamin B12 are:

Most people keep on struggling with the symptoms like fatigue, memory issues, anxiety, depression, bone and joint pains, leg cramps but have no clue about the underlying vitamin deficiency that may be causing it. To check if your Vitamin levels are normal, you can opt for a simple blood test.

Also Read: Magnesium Deficiency: Understanding Causes, Signs, and Solutions

What else you can do to keep yourself safe

Other than boosting your Vitamin D and Vitamin B12 levels, you need to do the following to keep yourself safe from the third wave of COVID-19

Just because fewer cases are being reported, we cannot start thinking that the pandemic is over. A third wave may be on its way. How we act now will decide how dangerous it will be. We all need to be cautious for our own sakes as well as for the wellbeing of our loved ones. 

Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.

Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.

Vitamin A Deficiency Signs You Should Not Ignore!

Vitamin A deficiency signs are a common problem worldwide. Vitamin A is an essential fat-soluble vitamin needed by the body in adequate quantities to perform vital bodily functions. Typically stored in the liver, this essential vitamin is also a potent antioxidant and plays a crucial role in:

Two types of vitamin A are found in foods: While the pre-formed A is found in animal products such as meat, fish, dairy products, and poultry, provitamin A is found in plant-based products, fruits, and veggies.Beta-carotene is a popular and most important carotenoid that gets converted more efficiently than the others. Bright yellow and orange-coloured fruits such as papaya and apricots are rich sources of beta-carotene.Warning Signals when your body is not getting enough Vitamin APeople who are deficient in Vitamin A generally show the following symptoms:
  1. Dandruff and dry hair. Read more about  how to treat dandruff naturally
  2. Mouth ulcers
  3. Throat infections
  4. Acne and dry skin
  5. Recurring skin infections
  6. Night blindness etc.
How much vitamin A does my body need?Typically, the amount of vitamin A needed by the body depends on the age and reproductive status of the person.However, prescribed intakes include: To match up the above levels, one needs to add the following food items to their diet:
  1. Feta cheese
  2. Sweet potato
  3. Kale
  4. Spinach
  5. Melons especially watermelons
  6. Papaya
  7. Apricots
  8. Guava
  9. Passion fruit
  10. Sweet red pepper etc.
Since this is a fat-soluble vitamin, it is easily absorbed into the bloodstream when it is consumed with a dash of oil. So, you can increase the absorption of plant-based vitamin A by spilling a few drops of oil on your salad.Also Read: Is Caviar Good for You? Exploring its Nutrition and Potential Health BenefitsDisclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
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