Know About Sunshine Vitamin
Vitamin D is essential for strong bones; because it helps the body use calcium from the diet. Our bodies don’t make vitamin D, so we have to get it from our environment. The primary source of vitamin D is the sun, but we can also get it from some foods.
Who Is At Risk of VITAMIN D Deficiency
Lifestyle, race, age, and other factors can put you at risk for vitamin D deficiency. Learn about the risk factors as follows.
- You avoid sitting under sun: Many people don’t get enough sunlight because they spend a lot of time inside and because they use sunscreen. It’s also difficult for some people to get enough vitamin D from the sun during the winter.
- You eat a vegan diet: If you eat a vegan diet, you’re not consuming animal foods, so you may be at greater risk of deficiency. You can eat fortified foods, such as cereals and orange juice, but these may not supply enough on a daily basis.
- You have dark skin: The more melanin you have in your skin, the darker it is. Melanin reduces the skin’s ability to make vitamin D from the sun.
- You’re over the age of 65.: In case a person above 65 years old get regular sun exposure, their skin produces 75 percent less vitamin D than young adults because they have thinner skin than younger people
- You are obese: A study in The American Journal of Clinical Nutrition, found that vitamin D is less bioavailable in obese people.
- You have a digestive disease: Diseases such as Crohn’s disease can make it difficult for the body to absorb vitamin D from food sources.
- You have chronic kidney disease: If you have this disease, you may have more difficulty absorbing and utilizing vitamin D in your body. You may need to take vitamin D supplements.
- Infants & Pregnant Women: Human breast milk contains low levels of Vitamin D. Women with Pregnancy-related high B.P have lower blood levels of Vitamin D.
Body Indicators for Vitamin D Deficiency
Most people with a vitamin D deficiency won’t be aware of it. If you are vitamin D deficient, you may experience:
- Muscle/joint pain and weakness
- Bone pain
- Tiredness or Fatigue
- Low Immunity
- Sleeping Problems
Treat the Vitamin D Deficiency
- Take Sun Baths: Expose your bare skin to the sun.
- Eat Right Foods: Few foods are good natural sources of vitamin D. The best options are animal foods, such as fatty fish and fish liver oils. Beef liver, cheese, and egg yolks also contain small amounts.
- Vitamin D3 Supplementation: Scientists have found that the level of vitamin D in most foods is too low to correct a deficiency. Standard treatment for a vitamin D deficiency is supplementation.
- Consult your Doctor for Correct Dose : Doctors do recommend supplementation with vitamin D3 with a daily dose of 800 to 2,000 IU (international units).If you are taking a vitamin D supplement, always take it with a meal that contains fat for best absorption.