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The pandemic has changed the planet forever. A huge part of the populace was locked down for a significant time. Inhabiting an unnatural environment compulsively affected a lot of their health negatively.
One of those effects is vitamin D deficiency. Apart from that, lifestyle choices or compulsions can also result in the deficiency of vitamin D. Most probably, you are reading this article because either you or someone close to you is suffering from it. So, this article would try to provide comprehensive knowledge about vitamin D.
What is Vitamin D?
Vitamin D is a group of fat-soluble secosteroids responsible for augmenting intestinal absorption and retaining essential minerals, such as calcium, magnesium, phosphate, etc.
Vitamin D is also known as “sunshine vitamin”. It is a nutrient that your body forms when exposed to vitamin D, and you can consume it via your food intake too.
Why Vitamin D is Your Best Friend?
Vitamin D shoulders the responsibility to improve our overall health. It’s quite common knowledge that it facilitates the strengthening of bones and teeth by aiding in calcium and phosphorus absorption.
Vitamin D also factors in the risk reduction of chronic diseases like cancer, diabetes, and cardiovascular diseases. Moreover, it elevates immunity and dampens inflammation. Recent research also suggests that it improves your mood and thus takes care of your mental health too.
How Much Vitamin D Do We Need?
For an adult akin to you, the vitamin D requirement is 10 micrograms per day. If you have a baby below the age of one year, their requirement would be 8.5 to 10 micrograms daily.
Microgram is denoted by the Greek symbol μ plus the letter g, resulting in - μg. If you are more comfortable with International Units (IU), then you should know that one microgram equals 40 IU.
What Are the Best Sources of Vitamin D?
For people living in most parts of India (apart from the regions with extreme weather), the natural sunlight should suffice the vitamin D requirement. Our bodies automatically create vitamin D when exposed to sunlight. Apart from that, here are some vitamin D-rich foods that you may consume-
- egg yolks
- fatty fish, such as herring, mackerel, salmon, and sardines
- fish liver oils
- fortified foods like breakfast cereals
- milk
- mushrooms
How Can I Get Enough Vitamin D if I Don't Spend Much Time Outside?
If the above question pops up in your mind, then here’s the solution:
Open up your spaces
Try to open up the space where you are. It implies that if you are in a car, you may consider opening up its windows or sunroof. Similarly, try to open the windows of your home and office too.
Get exposure early in the morning
Try to witness the sunrise and bask in the first rays. You can couple this action with a walk or even while enjoying your favourite beverage. The morning sunlight is generally mellowed. And it is a great way to meet a significant part of your daily vitamin D requirement.
Add fish to your diet
As you may have noted before, some fishes are a great source of vitamin D. So adding them to your diet would certainly be a wise decision.
Consume complete eggs
A lot of the populace believes unjustly that egg consumption has a negative effect on our health. This list also includes some fitness enthusiasts and influencers. However, as you have read earlier, egg yolks are a rich source of vitamin D.
Should I Take a Vitamin D Supplement?
People suffering from vitamin D deficiency need to take vitamin D supplements. Apart from that, the following may also require it-
- Elderly people
- Expectant women and nursing mothers
- Obese people
- People suffering from chronic kidney disease
- People suffering from parathyroid disease
- Post-menopausal women
- Men and women on long-term steroids
What Are the Risks of Taking Too Much Vitamin D?
Akin to the universe, your body also thrives on balance! Hence, too much intake of vitamin D would do you more harm than good. One such consequence is hypercalcaemia, a build-up of calcium in the blood; it may cause frequent urination, nausea, vomiting, and weakness. Also, it may result in bone pain and kidney problems (like the formation of calcium stones).
In conclusion, we can say that beyond the common thought that vitamin D is not only good for our bones and teeth, it is a guardian angel for our overall health (including our mental health as well). However, we should be careful not to overdose on it. Striving for a balance, per a person’s specific condition, would secure the optimal outcome.
