Just few months back when I came to know about insufficiency of Vitamin D in my body , I started searching about vitamin D on Google and also consulted with my physician to take help; today I am writing what info I have collected, so if you guys have any questions regarding Vitamin D this post will be helpful for you.
Vitamin D or the sunshine vitamin is one of the most essential vitamins required by the body but it naturally occurs in very few foods. Vitamin D is produced when the skin is exposed to sun. Vitamin D deficiency and insufficiency is now a global public health problem affecting over 1 billion people worldwide. Although vitamin D can be stored in your body fat until needed but the problem is that it is not easy to get enough vitamin D in your body.
WHY IS VITAMIN D SO IMPORTANT?
The main utility of sunshine vitamin is to keep the right amount of calcium and phosphorus in body. These are the two nutrients that work in sync to keep the bones strong. Calcium is also essential for signaling between brain cells, development of bone and tooth formation. Low levels of vitamin D can result in increased loss of muscle strength and mass. Risks of cancer increases and the immunity levels of body also decreases. High blood pressure could also happen due to low levels of vitamin D. Neurological disorders and diabetes can also result due to low levels of vitamin D.
HOW TO GET VITAMIN D?
Vitamin D is not really a true vitamin as there is no food that can help you to get it. Natural sunlight allows our body to create Vitamin D. If you believe that vitamin D can be absorbed through office or car windows then it is not so as the glass blocks all UVB rays thus no vitamin D is made in the body.
- Spending some good 20 minutes in sun riding your bike can help to produce quite a lot of vitamin D.
- Vitamin D is rarely found in any food, it may be found in fish, cod liver oil, mushrooms and eggs but not in substantial amount. Milk or cereal may contain vitamin D because they are fortified with it, naturally they do not contain it.
- However certain medicines or supplements may help to reach the optimal levels of vitamin D in our body. The optimum levels being between 90 and 100 nmol/L. Thus an intake between 200 and 600 IU of vitamin D is prescribed.
Taking very high daily doses of vitamin D over several months can cause toxicity and a high calcium level in the blood. This could lead to nausea, loss of appetite and vomiting followed by excessive thirst, weakness, nervousness and high blood pressure. In the long run it may lead to permanent damage to kidney. Consult a doctor before starting the supplement of calcium and also get the test done to get accurate results.
However vitamin D received from sun cannot intoxicate. Thus the sunshine vitamin is best received from the original source only.
Vitamin D deficiency is a disease of neglect. Get up get in the sun or use supplement as needed to get the optimal levels and not just normal levels of vitamin D.