With the change in work patterns and increased time spent indoors a big lifestyle related vitamin deficiency prevalent in our society is the deficiency of Vitamin D. Which is why now more than ever it is vital to understand why this is important for us.
Vitamin D is a group of fat-soluble secosteroids responsible for increasing intestinal absorption of phosphate, magnesium and calcium and many other biological effects. The most important compounds in this group are vitamin D2 and vitamin D3 for humans.
Vitamin D impacts many functions related to the body, which includes bone health. When exposed to sunlight, our bodies produce vitamin D but getting it this way is hard. Vitamin D from supplements or food is best. Foods, including mushrooms, egg yolks and certain fish contain vitamin D.
Most people don’t get enough vitamin D and it is estimated that 80% of adults in India have vitamin D deficiency. Research suggests that low vitamin D levels might be a risk factor for autoimmune diseases. Changing your diet may help prevent or reduce vitamin D deficiency. Whether you need a vitamin D supplement in addition to sun exposure and food is a question to ask your doctor and they can also check if you are deficient or not.
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Vitamin D is both a hormone our bodies make and a nutrient we eat. It is a fat-soluble vitamin that has long been known to help the body retain and absorb phosphorus and calcium; both are critical for building bones.
Laboratory studies also show that vitamin D can reduce inflammation, help control infections and reduce cancer cell growth.
Few foods contain vitamin D naturally, but some foods are fortified with vitamin D. Because it’s difficult to get enough vitamin D from foods like vegetables, supplements are the best way to get enough vitamin D for most people.
Vitamin D2 and vitamin D3 are the 2 types of vitamin supplements. Both of these are natural forms that are produced in the presence of UVB (ultraviolet B) rays, hence the nickname “sun vitamins.” However, D2 is produced by plants and fungi, and D3 is produced by animals, including humans.
The predominant natural supply of vitamin D is its production inside the skin. However, many people are deficient in vitamin D, either because they live in areas where the sun doesn’t shine in the winter, or because they spend limited time in the sun because they’re indoors. Darker-skinned people also tend to have lower levels of vitamin D in their blood because the pigment (melanin) acts like a shadow and reduces vitamin D production (and reduces harmful effects on skin by sunlight, including skin cancer).
The daily amount needed to maintain normal calcium metabolism and healthy bones in healthy people is provided by the Recommended Dietary Allowance for vitamin D.
For adults who are 19 years of age and older, it is 15 mcg daily; for women and men who are older than 70 years of age, it is 20 mcg daily.
The maximum daily intake unlikely to cause harmful effects on health is known as Tolerable Upper Intake Level. It is 100 mcg of vitamin D for children and adults who are 9 years of age and above.
Vitamin D comes from two primary sources:
Certain foods are naturally rich in vitamin D3. The best sources are fish liver oils and the flesh of fatty fish. Smaller amounts are found in cheese and egg yolks. Certain mushrooms contain vitamin D2. Additionally, some commercially available mushrooms contain higher levels of D2 due to intentional exposure to high levels of UV light. Many supplements and foods are fortified with vitamin D like cereals and dairy products. Some other food sources are:
When the sun’s UVB radiation (tanning rays) breaks down the steroid 7-dehydrocholesterol, a chemical process occurs in human skin that produces vitamin D3. Vitamin intake varies greatly. The following conditions reduce exposure to UVB light and reduce vitamin D absorption:
Also Read: Benefits of Taking Fish Oil
Here are some healthy foods which are high in vitamin D:
Vitamin D has numerous functions and roles, which include the following:
Vitamin D is an essential element required for bone health. To include it in sufficient quantities in your daily diet list, it is advisable to seek medical help from an experienced dietitian. Timely care and help can ensure a vitamin D-rich diet which is appropriate to your body’s requirements.
At the CK Birla Hospital, we ensure patients get holistic medical support which includes treatment in a compassionate environment. This patient-centric approach not only helps patients heal better but also ensures they are aware of the preventive measures as well. In case you need to consult a dietitian, reach out to us, or book a direct appointment with Ms. Prachi Jain at the CK Birla Hospital.
The recommended daily amount of vitamin D is 800 IU (international units) for people over 70 years, 600 IU for people aged 1 to 70 years and 400 IU for children up to age 12 months.
Low vitamin D levels result in an increased risk of muscle weakness, muscle pain, bone fractures and bone pain. Severe vitamin D deficiency in older adults might also contribute to an increased risk of falls.
There can be numerous causes of vitamin D levels being low, including insufficient exposure to sunlight, darker skin pigment, malnutrition, certain medications and genetics.