Vitamin-D
Many of us are familiar with Vitamin D and its benefits. However, we often overlook the consequences of Vitamin D deficiency. What problems can arise from a lack of Vitamin D? Where can we get it from? These are questions we are now much more aware of. Vitamin D is crucial for our bodies; it is not produced internally but instead obtained from sources such as sunlight. If sunlight doesn’t provide enough help, why is it necessary? Vitamin D serves various functions in the body, including boosting immunity, maintaining bone health, and promoting dental health. Therefore, it is essential to ensure an adequate intake of Vitamin D.
Where can we find it?
How can we source it? Vitamin D is produced in the body through exposure to sunlight, primarily absorbed directly through the skin rather than through clothing. Through a series of processes triggered by skin exposure, Vitamin D is synthesized, starting from the liver and then the kidneys. We also obtain Vitamin D from food and supplements.
Which foods contain Vitamin D?
Cod liver oil, fatty fish like salmon, mackerel, chicken liver, and egg yolk are sources of extra Vitamin D. Milk and dairy products also fulfill the need for Vitamin D.
How much Vitamin D is necessary?
For instance, for a growing child, a minimum daily requirement is around 600 IU (International Units). For adults below 17 years of age, 600 IU is sufficient, and for those above 70 years of age, 800 IU is recommended.
Why does Vitamin D become deficient?
If sunlight exposure is insufficient, such as for those working indoors all day or for the elderly who rarely venture outside, Vitamin D deficiency can occur. Moreover, in countries with predominantly cold climates or where sunlight exposure is limited, deficiency may be prevalent. Additionally, skin diseases or liver and kidney problems can also lead to Vitamin D deficiency.
How much Vitamin D should be present in the body?
Typically, levels above 30 are considered adequate. Mild deficiency is when levels range between 20-30, moderate deficiency between 5-20, and severe deficiency when levels are below 5.
What are the symptoms of Vitamin D deficiency?
Since Vitamin D plays a crucial role in bone health, deficiency can cause bone pain, muscle weakness, and muscle cramps. In older adults, fractures become more common. Moreover, cardiovascular diseases may increase, and ultimately mortality rates may rise. Depression or melancholy may occur in many older adults, sometimes leading to dementia. Immunity decreases, making one more susceptible to infections.
What happens if there’s an excess of Vitamin D?
If one consumes excessive supplements or foods rich in Vitamin D, adverse effects may occur. For example, if your minimum requirement is 30 and you consume supplements leading to a level of 4000, you may experience headaches, nausea, dry mouth, or kidney issues. Hence, it’s crucial to monitor Vitamin D levels regularly and consult a doctor for appropriate dietary adjustments and supplementation.
“Remember that when we absorb vitamin D from sunlight, it enters our body through the skin, particularly through the stomach area and the ears. Therefore, try to expose yourself to sunlight to obtain vitamin D, and ensure that these areas are uncovered to facilitate the absorption of vitamin D into our body. Since childhood, we’ve been told that vitamin D is obtained from the morning sun, but recent research indicates that it is most effectively absorbed between 11 am and 4 pm. However, some studies suggest it’s available from 10 am to 3 pm. Aim to get your vitamin D from sunlight during these time periods.
Vitamin D is essential for our body and cannot be neglected.
Stay healthy, stay well, and make sure to obtain the necessary vitamin D.”
