In the recent years, the prevalence of vitamin D deficiency is reportedly increasing. Dark skin colour deepens the problem of low endogenous vitamin D production. Religious body-covering habits, staying indoors for the majority of daytime and lack of open spaces and direct access to sunlight in high human density habitations have resulted in the high prevalence of vitamin D. In India, studies from different parts of the country have reported a prevalence of vitamin D deficiency varying from 30% to 100% where female gender is the worst hit. Let’s know more about this healthy vitamin as how it affects our life.

1. Vitamin D benefits

. Plays a vital role improving bone and teeth health since it is essential for the absorption of calcium in the body
. Improves immunity, along with brain and nervous system
. Helps in the management of Type 2 Diabetes since it regulates insulin levels.
. Assist in the improvement of lung function and cardiovascular health
. Also plays an important role in the management of obesity
. The absorption and utilisation of calcium and phosphorus
. Normal blood calcium levels
. The maintenance of normal muscle function
. Vitamin D has a role in the process of cell division
. Vitamin D helps to reduce the risk of falling associated with postural instability and muscle weakness. Falling is a risk factor for bone fractures among men and women 60 years of age and older

2. Symptoms of Vitamin D deficiency

Following are the symptoms of vitamin D deficiency :
. Lowered immunity
. Pain in the bones
. Fatigue and weakness
. Mood swings
. Anxiety
. Palpitation
. Hair loss
. Fibromyalgia (Widespread muscle pain and tenderness)
. Obesity

3. Vitamin D and Sunlight

Several ways are there to get vitamin D. Ideally, one must look to go out at around midday since this is when the sun is at its highest and the UVB rays are the most intense. Studies have shown that the hours between 11 am and 2 pm are the best to promote the synthesis of the vitamin D in India.

But remember catching the sun’s rays in a sunny office or driving in a car unfortunately won’t help to obtain vitamin D as window glass completely blocks UVB ultraviolet light.

4. Vitamin D and Weight Loss

A less commonly known fact is the connection between Vitamin D and weight loss. The right amount of Vitamin D in one’s body helps aid weight loss by altering the storage and formation of fat cells and increasing the serotonin and testosterone levels in the body. Serotonin affects from one’s mood to sleep regulation. It helps keep hormone levels in check, which also may help enhance weight loss and decrease body fat.

5. Vitamin D and fertility

Healthy vitamin D levels can help support fertility and are linked to higher pregnancy rates in certain women trying to conceive.  Healthy vitamin D levels are also essential to support healthy pregnancy outcomes, immune health, and hormonal health.

6. Vitamin D supplements

1. Cod liver oil Cod liver oil is one of the most popular vitamin D supplement known so far. It’s an excellent source of vitamin D. At about 450 IU per teaspoon (4.9 mL), it counts in at a huge 56% of the DV.

2. Egg yolks Whole eggs are another good source of vitamin D as well as a wonderfully nutritious food. Most of the protein in an egg is found in the white, and the fat, vitamins, and minerals are found mostly in the yolk.

3. Mushrooms Other than fortified foods, mushrooms are the only sufficient non- animal source of vitamin D. Like humans, mushrooms can synthesize vitamin D when exposed to UV light. Some wild mushrooms are excellent sources of vitamin D2 because of their exposure to UV light.

4. Cow’s milk Cow’s milk is a naturally good source of many nutrients. In many countries, cow’s milk is fortified with vitamin D. In the United States, 1 cup of fortified cow’s milk contains 115 IU of vitamin D per cup (237 mL), or about 15% of the DV.

5. Soy milk Since vitamin D is found almost exclusively in animal products, vegetarians and vegans may find it difficult to get enough.

For this reason, plant-based milk substitutes such as soy milk are often fortified with vitamin D, along with other nutrients usually found in cow’s milk.

The amount can vary depending on the brand. One cup (237 mL) contains around 100–119 IU of vitamin D, or 13–15% of the DV.

6. Orange juice Some companies do fortify orange juice with vitamin D and other nutrients, such as calcium. One cup (237 mL) of fortified orange juice with breakfast can start your day off with up to 100 IU of vitamin D, or 12% of the DV.

However, orange juice isn’t a great option for everyone. For people prone to acid reflux, it can worsen symptoms.

7. Cereal and oatmeal Cereals are another food that may be fortified with vitamin D. One cup of fortified wheat bran flakes contains 145 IU of vitamin D, equal to 18% of the DV. One cup of fortified crisp rice cereal has 85 IU of vitamin D, or 11% of the DV.

I am sure that by this time, you must have been thinking that how I check my vitamin D level? Well, for that you have to check with a blood test which is known as 25(OH)D. Ask your doctor for the aforesaid test done. If the test reports low level of vitamin D, take necessary vitamin intakes prescribed by a doctor. Remember, too much of vitamin D also harm the body...so be cautious!!>