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What is Vitamin D and Its Importance

Vitamin D also is known as the 'Sunshine Vitamin' is very important for our body. It is a fat-soluble vitamin that is responsible for calcium homeostasis and bone health. It increases the absorption of calcium and phosphorus from the small intestine and helps in the maturation of osteoclasts in bones. It is also vital to skin health. Vitamin D prevents skin ageing and reduces the risk of different types of cancers.

Vitamin D is found naturally in very few foods but you can take it as an additional supplement to avoid Vitamin D deficiency. If you don't take enough Vitamin D you can be at risk of getting breast cancer, colon cancer, heart disease, depression, weight gain and other health issues. So, the question arises that what is Vitamin D deficiency? When you get serum vitamin D blood tested and get 125 nmol/l or more that means it is too high and can be harmful. 50–125 nmol/l is sufficient and 30 nmol/l or less is called deficiency of vitamin D.

Causes of Vitamin D Deficiency

Source www.express.co.uk

Many different factors can lead to vitamin D deficiency. Some of them are:

  • Dark skin can cause vitamin D deficiency. Melanin gives color to our skin and people with lighter skin has less melanin in comparison to the people with dark skin. Melanin absorbs UV-B radiation from the sun which leads to reduction of producing vitamin D3 by 95%-99%. Melanin provides sun protection to dark skinned people due to which they need three to five times more sun exposure to make ample amount of vitamin D than a lighter skinned person.
  • Overweight people are at a greater risk of vitamin D deficiency. According to a study it was seen that obese people and non obese people when exposed to the same amount of sun exposure showed almost similar amount of vitamin D production but after 24 hours obese people were seen with 57% less vitamin D in their blood. It was observed that both kind of people produced same amount of vitamin D but the difference was in the release of vitamin D from skin into the circulation.
  • People who do not eat food rich in vitamin D are at risk of vitamin D deficiency. People who do not take fortified dairy products and cereals have been seen with lower levels of vitamin D in their body.
  • A lot of people do not spend enough time in the open, they are busy with their work either in the office or at home therefore do not get enough sunlight. People also tend to cover their bodies completely when they go out in the sun which leads to vitamin D deficiency.
  • People living in different geographical areas have different amount of vitamin D in their bodies. People in Northern Canada and Alaska do not get enough UVB rays therefore lack vitamin D whereas people who live in hot climate cover themselves up to avoid heat and they are also at risk of it.
  • Pollution also plays a major role in vitamin D deficiency. The air has dust particles in it which blocks the UVB rays therefore people living in polluted areas usually stay indoors and do not get enough sun.
  • As people age the kidneys are not able to perform well and are not able to convert vitamin D to its active form which can lead to vitamin D deficiency.
  • If you are suffering from Crohn's disease, cystic fibrosis, and celiac disease your digestive tract is not able to absorb enough vitamin D from the food you eat which can also lead to vitamin D deficiency.

Tips on Preventing Vitamin D Deficiency

Source www.yalemedicine.org

If you think you might be at risk of getting vitamin D deficiency or want to prevent it from happening then here are some tips you can follow. There are simple and common ways through which you can attain enough vitamin D and store it in your system.

  • UV radiation from the sun is the best way to get enough vitamin D into your system but too much of it can cause skin cancer as well. Balance the amount of sun you take in each day to stay healthy without putting yourself at risk.
  • It is recommended to take two or three hours of midday sun each week between May and August as the UV levels decrease during this time and does not cause too much harm to your skin. You should expose your face, arms and hands to sun during this time. If you are dark skinned you should be out in the sun three to six times more than a light skinned person.
  • To get enough sun while you are working in the office most of the day you should take your lunch outside. It is the best thing to do in winters. You can enjoy a hot meal under the sun and benefit from it.
  • You can also try taking your cell phones outside if on a long call. You can walk around while talking on the phone and get enough vitamin D as well as get light exercise to stay fit.
  • If you smoke, quit, if not do it outside. Take your coffee break out in the sun.
  • You can also try UV lamps. These lamps emit UVB radiation and helps in boosting your vitamin D levels. These lamps mimic the sun and get you enough vitamin D especially if you are living in areas where you don't get enough sunlight. These lamps are expensive but worth using. They can be dangerous as well so make sure you use it not more than 15 minutes a day.

Vitamin D Rich Foods

Another way of preventing vitamin D deficiency is to eat foods that are rich in it. Here is a list of foods you should include in your diet and benefit from it.

  • Cow milk is a known to have many health benefits. It is believed that one glass of cow milk can give you 20% of your daily required vitamin D. Don't go for low fat milk, full fat milk has more vitamin D in it.
  • Yogurt is rich in proteins and is fortified with vitamin D. It has around 5IU per 8 ounce of serving. Always read the labels before buying yogurt as most of the fortified yogurts are flavored and have a good amount of sugar in it. It is always better to make yogurt at home rather than buying it from the store.
  • If you like fish start eating Salmon. It is a fatty fish and is loaded with vitamin D. It has around 988 IU of vitamin D per serving. So next time you want to have fish go for a Salmon.
  • You can also take cod liver oil. It is a great supplement and you can take it if you don't like to eat fish. It also has a good amount of vitamin A in it but too much of vitamin A can be harmful therefore limit the intake of cod liver oil.
  • Mushrooms are high in vitamin D. If you take mushrooms four times a week you won't need any other supplement for it. You can easily cook them, bake them or simply fry them. They are delicious and can be added in any dish. Mushrooms naturally produce vitamin D when exposed to sunlight therefore don't hesitate in eating them.
  • Fortified tofu is high in vitamin D. There is about 139 IU in every 18 grams of tofu. Be sure to check the brand of tofu you eat to get the most amount of vitamin D from it.
  • Fortified orange juice is also a good source of vitamin D. There is 50 IU of vitamin D in a half cup of fortified orange juice but drinking too much of it can rise your blood sugar levels as well.
  • Beef liver is a great source of vitamin D for non vegetarians. With 36 IU of vitamin D in 2.5 ounce of serving it can be a great supplement. It is lower in calories but can cause cholesterol therefore don't overdo it.

Top 5 Vitamin D Supplements

Here is a list of the top 5 vitamin D supplements available in the market. If you do not have enough time to eat healthy food or be outside you can easily pop one tablet each day during breakfast or dinner and get the vitamin D you need.

Nordic Naturals, Vitamin D3

Source in.iherb.com

Nordic Naturals Vitamin D3 is a great way to get an ample amount of vitamin D in your system. It is cholecalciferol which is the most natural way of getting vitamin D. It is easily absorbed and used in form of vitamin D which helps in making your bones stronger. It also elevates your mood and boosts your immune system. Each serving of the soft gel gives you 1000 IU of vitamin D3. It also has organic extra virgin olive oil, rosemary extracts and d-alpha-tocopherol in it. It comes in a natural orange flavour which makes it easy to eat it. You can buy it for Rs. 1,079 from in.iherb.com.

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Carlson Labs Vitamin D3 4000 IU -360 Softgels

Source www.amazon.in

Another good source of vitamin D is the Carlson Labs vitamin D3 softgels.  It has 4000 IU in each gel and you get 360 softgels in a pack.  It is also a good way to boost your immune system which keeps other diseases at bay.  The softgel is very effective.  You can eat one daily and give it to your family as well to get the required amount of vitamin D.  It is available for Rs. 6,011 on amazon.in.

Doctor's Best Vitamin D3 5000 IU Soft-Gels, 360-Count

Source www.amazon.in

You can also go for the Doctor's Best Vitamin D3 softgels as a supplement. The softgel provides you 5000 IU. It also contains extra virgin olive oil which makes it a powerful antioxidant as well. The vitamin D3 found in the product is taken from lanolin which is a component of sheep's wool. The softgel is gluten-free and can be taken each day with or without food. You can buy it for Rs. 1,347 from amazon.in.

Health Kart Calcium with Mag Zinc & Vit D3

Source www.healthkart.com

Another great vitamin D supplement is the HealthKart calcium with Mag Zinc and vitamin D3. You get 1000mg of calcium to keep your bones and teeth healthy. It also has 100mg of magnesium which increases bone density whereas zinc boosts your immune system and helps you relax. You can take one tablet daily and fulfill your daily need of required vitamin D and calcium through it. If you are a vegan then you will benefit from it as vegans are not able to take in calcium-rich food. To get the most benefit from the supplement you can eat it with meals but check with your doctor before starting it. The Health Kart supplement is available for Rs. 249 on www.healthkart.com.

Inlife Vitamin D3 5000 IU Capsule

Source www.1mg.com

419 The Inlife Vitamin D3 5000 IU Capsule is a Vitamin D3 supplement with Cholecalciferol as its active ingredient. It is one of the very first liquid-filled hard sealed capsules due to which it disintegrates faster inside the body. It gives you 5000 IU of vitamin D which helps in maintaining healthy bones. It also promotes weight management and keeps your blood sugar levels in check. You can take one capsule daily after meals and load in vitamin D in you. It is available for Rs. 419 from www.1mg.com.

FAQs on Vitamin D

Here are some common questions people have regarding vitamin D and its benefits. These will help you determine the importance of vitamin D and encourage you to start taking it.

  • Can human body obtain vitamin d from sunlight?
    Yes, Our body produces vitamin D when our skin gets exposed to sunlight or you can simply take vitamin D supplements to obtain it. Food alone cannot give you the required amount of vitamin D.
  • Do vitamin D helps in absorption of calcium?
    It is true that vitamin D absorbs calcium from the food we eat. If we do not have enough vitamin D the body starts taking it from calcium from the bones.
  • What does the evidence say about vitamin D’s health benefits?
    Vitamin D and calcium helps us by protecting our bones. It is important for kids and the elderly.
  • Can vitamin D supplement treat depression or boost our mood?
    There are no such evidences that prove that vitamin D can treat depression although it can keep you feeling strong and healthy which in return keeps you happy.
  • What are the signs and symptoms of vitamin D deficiency?
    You may feel fatigue, aches and pains constantly in your body if you have vitamin D deficiency. People with severe vitamin D deficiency can experience bone pain, can get frequent infections or can break their bones easily.
Writer
Sarita Tiwari
Sarita worked in the development sector for 20 years but found her passion in writing. She is a blogger, a content writer and a ghost writer for various industries. When not writing, you will find her spending time with her family, cooking and traveling. She is an introvert and feels that writing gives a voice to her thoughts.

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Don't Take Higher Dose

Eating healthy and regular exercise may help reduce your risk of getting deficiencies of Vitamin D. It's also important for your overall health and wellbeing. Most people can obtain the vitamin D they need from the diet and exposure to sunlight. Anyone who is worried about their intake of vitamin D or experiences any of the symptoms of a deficiency should speak to a doctor. Many people are taking high-dose supplements on their own and their doctors may not even be aware of it. Discuss supplement use with your doctor to ensure that the amount you're taking is appropriate for your needs. If you have a well-balanced diet, which regularly includes good sources of vitamin D, you may not need a supplement at all.