Most of you aware that to keep your body fit and healthy, and vitamin D a super nutrient to the body. You should take proper food with full of nutrients, which includes vitamins and minerals. It is known fact that vitamins are very much needed for normal cell functioning for growth and development. There are different kind of 13 vitamins which are essential for your body to work properly, like Vitamin A, B, C, D, E, and K.
Vitamin D is plays important role in maintaining health and thought to be useful only for bone development, and it shows that a consideration amount of the vitamin D influences overall good health for growing body. Vitamin D is a fat-soluble and very essential for the healthy bones, immune system, and cell growth.
This post review and understand about Vitamin D, and why it is a super nutrient to the body.
What is Vitamin D?
It is a group of fat-soluble secosteroids [a type of steroids with broken rings] which is responsible for increasing intestinal absorption of calcium, magnesium and phosphate and many other biological effects.
Why Vitamin D is important to you?
Your body must have a considerable amount of Vitamin D to absorb calcium and promote bone growth. In case your body have deficiency of vitamin D, this will result soften your bones in children and fragile, misshapen bones in adults and you may be sick frequently with diseases. It also promote to a healthy immune system.
What group of people are risk of developing a vitamin D deficiency?
- Infants consuming breast milk –human milk does not contain much vitamin D
- People who get less exposure to sunlight – work indoor, work in night shift, cover their skin due to religious restrictions, live in colder climates
- Older adults – spend more time indoors may be risk of developing a vitamin D deficiency
- People with dark skin – their skin have more melanin, and can reduce the amount of vitamin D the skin make
- People with obesity – who have undergone gastric bypass surgery
- People with malabsorption – not taking foods due dietary restriction
Vitamin D deficiency symptoms may be as follows:
- Anxiety
- Joint pain
- Fatigue or tiredness
- Bone pain
- Muscle pain
- Sour mood
- Low energy
- Frequent illness
What are the sources of Vitamin D intake?
- Spend some time outside a few times per week will produce sufficient vitamin D, this can vary depending upon: season, time of day, the presence of cloud cover or smog, the color of a person’s skin, if a person is wearing sunscreen
- Eat mushrooms: diet may include raw maitake mushrooms, dried shiitake mushrooms
- Include egg yolk in diet
- Fortified foods: diet may include cow’s milk, cheese, orange juice, various breakfast cereals
- Oily fish, oils from fish, seafood: may include Cod liver oil, herring, swordfish
- By taking a supplement
- By a UV lamp
How much vitamin D required for you?
The NIH (National Institutes of Health Office of Dietary Supplements) provides a general guideline of vitamin D requirement, as follows:
| Age | Daily amount of Vitamin D required |
| 0-12 months | 400 IU (10 mcg) |
| 1-18 years | 600 IU (15 mcg) |
| 19-70 years | 600 IU (15 mcg) |
| 70 years and over | 800 IU (20 mcg) |
| People who are pregnant or nursing should aim to get | 600 IU (15 mcg) |
Why it is called a super nutrient to the body?
Vitamin D is one of the few vitamin that your body can make. According to NIH that exposure to sunshine on regular basis for about 5-30 minutes, most of the people body can produce adequate amount of vitamin D, and this depend upon geographical locations. For growing body of evidence suggesting a lack of vitamin D production will inhibit the immune system function and open door to a variety of conditions. Recent studies have produces convincing evidence that lack of vitamin D has serious, widespread health consequences, and if you have enough level of vitamin D could cut your risk of most age-related disease.
What are potential treatment for Vitamin D deficiency?
Vitamin D deficiency is typically treated with vitamin D3 supplementation. The amount and duration of treatment is determined by the individual’s level of vitamin D deficiency. Generally, a high-dose supplement is prescribed for a period of several weeks, and then a maintenance dose is prescribed to reduce the risk of recurrence. People with vitamin D deficiency should also increase their intake of foods rich in vitamin D, including fatty fish, fortified milk and eggs, as well as regular, safe sunlight exposure. It is essential to consult a healthcare provider for a tailored treatment plan and to monitor vitamin D levels on a regular basis during treatment.
How supplement can be useful for vitamin D a super nutrient to the body?
Many research have found that by consuming supplement vitamin D is a safe and effective way to boost out vitamin D serum levels. By taking a tablespoon of cod liver oil daily and spend some time out door in sunshine will maintain adequate serum level, if it short in your body.
Conclusion:
Now this clear is that getting vitamin D is very important to maintain healthy bones, and the best and easiest way is to spend some time outside in direct sunshine and make sure that the arms, face and legs have exposure. You can walk through in morning hours, play some games with children or just spend time for meditation in open area, will be best option to get sunlight to your body.
In case of noticing deficiency of vitamin D, this can be consumed by taking supplements, which are available to purchase online, may be beneficial option. One must be mindful that your body will help you to live long life without much concern until unless it is fit and healthy, so that you should maintain it with proper care.
FAQ
What is vitamin D, and what does it do?
Vitamin D helps keep your bones and teeth strong by controlling how much calcium and phosphorus your intestines absorb. Plus, it helps your immune system, helps your cells grow, and helps reduce inflammation, so it’s really important for your overall health.
What are the sources of vitamin D?
You can get vitamin D from a few different places. Sunlight is the main source, since your skin makes it when it’s exposed to ultraviolet B rays. You can also get it from eating fatty fish, eggs, dairy products, and cereals. If you’re having trouble getting enough vitamin D from the sun or from your diet, you can take supplements, which can be prescribed by your doctor if needed.
What are the symptoms of vitamin D deficiency?
Vitamin D deficiency is a condition that can cause a variety of symptoms, such as fatigue, muscle weakness and bone pain. These symptoms are often caused by a lack of calcium absorption. If left untreated, vitamin D deficiency can lead to serious health issues, such as rickets in children and bone deformities in adults. Additionally, individuals with vitamin D deficiency may suffer from frequent infections, depression and impaired wound healing. Therefore, it is essential to maintain adequate levels of vitamin D for optimal health. If symptoms of vitamin D deficiency are present, it is recommended to seek medical advice and treatment.
How much vitamin D should I take daily?
The amount of vitamin D you should take each day depends on your age, gender, and other health conditions. Generally, the Institute of Medicine’s AD intake (Adequate Intake of Vitamin D) for most adults ranges from 600-800 IU per day. However, it’s important to talk to your doctor about your vitamin D needs. Your doctor can provide personalized advice based on your health, lifestyle, and location. They can also help you avoid taking too much vitamin D, which can cause side effects.
Can I get enough vitamin D from sunlight alone?
The amount of vitamin D you get from the sun depends on a few things, like where you live, your skin color, how much time you spend outside, and how the sun is shining. If you live in sunny places, you might be able to get enough vitamin D from the sun, especially in the summer. But it’s important to be careful – too much sun can cause skin damage and cancer. If you don’t get enough sun or live in a place with less sun, you might need to get vitamin D from food and supplements. Talk to your doctor to figure out the best way to keep your vitamin D levels up.
What are the health benefits of vitamin D?
Vitamin D has a lot of health benefits, but it’s mainly known for helping your bones stay strong and healthy. It helps your bones absorb calcium, which is key for keeping your bones strong and healthy. Plus, it helps your immune system, helps your mood, and could even help reduce the risk of some chronic diseases. But it’s important to make sure you’re getting enough of it, not too much – too much can really mess with your health. Talk to your doctor about that.
Who is at risk of vitamin D deficiency?
If you don’t get enough sun, you could be at risk for vitamin D deficiency. People who live in the north, spend a lot of time inside, or cover up their skin for religious reasons are more likely to have vitamin D deficiency. Older adults, darker skin, people with medical conditions that reduce their absorption of vitamin D, and vegans can also be at risk. Make sure you get regular check-ups and talk to your doctor about vitamin D deficiency.
Are there side effects of taking too much vitamin D?
Yes, if you take too much vitamin D, it can cause side effects and health problems. Hypercalcemia is when your blood has too much calcium, which can cause things like nausea, vomiting and kidney stones. Taking too much vitamin D for too long can cause bigger problems, so it’s important to stick to the recommended dosage and talk to your doctor if you’re worried about your vitamin D or how much you’re taking.
Reference Used:
http://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/
