Vitamin D for Vibrant Health

 

Vitamin D is the much-needed and most talked about vitamin as it is related to bone strength and overall health and vitality in multiple ways. In fact, adequate vitamin D is essential for health and is needed by infants, kids, adults, and elderly people equally. But at the same time, it is highly undervalued as most people assume that they are getting enough of it through the sun but very few get proper exposure to get its adequate level. Though overexposure is said to lead to skin cancer.

 It can be taken via natural sources and food sources are also there, but in the daily rush of life, the natural resource and readily available food sources are generally left behind. Consequently, you will find every second person in your close contact as vitamin D deficient, having all the symptoms from tiredness to bone issues, in constant consultation with medics and consuming supplements to overcome the deficiency.

Many, who are not much health conscious and are not very active to visit physician struggle with their daily issues of fatigue and low level of energy. They attribute it to age-related problems but if kids are having the same fatigue issues accompanied by stunted growth it is better to improve their lifestyle. Vitamin D is available at the medical stores as a supplement, but it is not a miracle drug, you must acknowledge that vitamin D is something that is gifted to us by nature for free and it will be better to get it naturally. It is best to get yourself aware of vitamin D and find out why it is so much important to human beings.

Important facts about vitamin D

·       It is called the sunshine vitamin absolutely vital for vibrant health and sun rays are its natural source.

·       The main function of vitamin D is to strengthen bones, absorb calcium and increase immunity.

·       Excess doses of vitamin D can cause vitamin D toxicity, a condition when there is a high amount of calcium in your body causing many health issues.

·       Vitamin D can be easily taken through exposure to the sun. Still, some factors like season, time of day, cloud cover, skin pigment and sunscreen effect can determine how much vitamin D your body can produce by exposing itself to the sun.

·       It is a fat-soluble vitamin that helps the body absorb calcium and phosphorus.

·      Research has proved that vitamin D can reduce cancer cell growth, help control infections and reduce inflammation.

Why so many people are vitamin D deficient

Many factors affect and lead to lessening your chances of getting vitamin D from the sun. Some of them may be-

·       Always using sunscreen while going out in sun may lead to less absorption of vitamin D by your exposed skin, as the layer of sunscreen protects the skin from the sun. Sunscreen protects from the extreme heat of the sun while going out during the day or mid-noon and it is effective to prevent many skin diseases caused due to exposure to the sun. But overuse of sunscreen and applying it over your skin all day can make you vitamin D deficient. A balance should be maintained by judging the intensity of the sun and the duration of exposure while going out.

·       If you are living in an area with high pollution your vitamin D levels are bound to go down as smoke, dust particles and water vapor create a layer in the atmosphere in the process, blocking the sun rays from reaching you. In such cases getting vitamin D from the sun is minimum.

·       If your outdoor activity is minimal or very limited and you spend most of your time indoors then you might get vitamin D deficient as you will be getting very little sunlight on you.

·       Big city people living in apartments where one building blocks the sunlight falling on another and in the process people living in it getting the minimal amount of sunlight are more prone to vitamin D deficiency.

·       A pigment called melanin is present in the skin if its level is less it makes the skin fair and a higher level makes the skin darker. Skin having less melanin level or light skin absorbs more vitamin D in comparison to the skin having a higher level or dark skin.

Considering these factors, it is necessary to get vitamin D from other non-sunlight sources to stay free from vitamin D deficiency.

Symptoms of vitamin D deficiency

·       Tiredness without any significant workload or regular aches and pains in the body is one of the foremost symptoms of vitamin D deficiency.

·       Severe bone pain, muscle pain in adults, chronic pain in feet and legs in children and general weakness is a pointers to vitamin D deficiency.

·       The worst symptom is the stress fracture in the legs, pelvis, and hips caused by the slightest possible physical activity and is alarming enough to get yourself tested and take emergency measures for quick restoration of adequate levels of vitamin D.

·       Hair loss, feeling of sadness, muscle weakness and loss of appetite are other symptoms of vitamin D deficiency.

But it is not advisable to rush for a blood test every time you have aches and pains or you are feeling tired, instead balanced diet, proper sun exposure and daily physical activity will make you come out of this.

If symptoms are persistent then these symptoms need proper diagnosis and a simple blood test, prescribed by your doctor, is easily the best way to get yourself tested for vitamin D deficiency. If found deficient then sunlight, food and supplements prescribed by a doctor will make your life a lot easier.         

How to replenish vitamin D

     The simplest way to get vitamin D naturally is exposing yourself to the sun but it depends on duration, time of day, body parts exposed as well as age it should be regularly done at the earlier part of the day to get maximum benefit.

·       If you want to get vitamin D through food then include fatty fish like salmon, tuna, and mackerel in your diet.

·       Other non-vegetarian sources to get vitamin D are eggs.

·       Milk, mushroom, fortified cereals, yogurt and cheese are also better options.

·       In areas with limited sunlight supplements are better options for getting vitamin D but, you definitely need physician advice before starting with it.

Vitamin D toxicity

Too high a dosage of vitamin D can cause vitamin D toxicity, a build-up of calcium in your body, and serious health consequence. Vitamin D toxicity can cause nausea, vomiting, frequent urination, weakness, dehydration, confusion, increased thirst, bone pain and kidney pain.

If your blood serum level is between 50-100 nanomoles per litre(nmol/L) then your vitamin D level is adequate.

Benefits of vitamin D

·       Vitamin D boosts energy levels and is vital for making our muscles work efficiently.

·       Healthy vitamin D levels can slow down bone loss and strengthen them. It lessens the chance of osteoporosis and lowers the risk of fractures.

·       It improves heart function, improves mood, fights depression and reduces inflammation.

·       It promotes dental health as a proper level of vitamin D can lead to adequate absorption of calcium and phosphorus for the growth and strength of strong teeth.

·       Vitamin D is vital for brain function and supports a healthy nervous system.