We have often heard of how Vitamin D is an important nutrient for your good health. Known as the sunshine vitamin, it keeps your body strong and energized. Unlike other vitamins that mainly come from food, Vitamin D can be formed naturally when your skin is exposed to sunlight. Despite its importance, a majority of people suffer from Vitamin D deficiency due to lifestyle habits, limited sun exposure, and dietary gaps.
In this blog, we will delve into what this nutrient is, why it is important, what happens if there is any deficiency and how maintaining healthy levels can make a significant difference in your long-term health.
What is Vitamin D?
Vitamin D, also known as Calciferol is a fat-soluble vitamin that is naturally produced when ultraviolet (UV) rays from sunlight contact the skin and trigger Vitamin D synthesis. During periods of sunlight, Vitamin D is stored in fat and then released when sunlight is not available. It undergoes a process in the liver and kidneys to become active enabling it to regulate several critical body functions.
It regulates the amount of calcium and phosphate in the body which are needed to keep bones, teeth and muscles healthy. It also plays a role in your nervous system, musculoskeletal system and immune system. There are different forms of Vitamin D, including ergocalciferol (Vitamin D2) and cholecalciferol (Vitamin D3).
What is the role of Vitamin D in the body?
The primary role of Vitamin D is to help your body absorb calcium and phosphorus, which forms and strengthens bones. Without it, even a calcium-rich diet cannot fully support your skeletal system. This can lead to weak, brittle bones, Osteoporosis (bones thinning) and more prone to fractures.
Apart from bone health, it supports the body’s defense system against infections and illnesses and maintains immunity. Research also shows its connection with mood regulation and mental well-being, as low Vitamin D levels are often linked with fatigue, low mood, or even depression.
Additionally, it supports muscle strength, hormonal balance, and cardiovascular health which is important for your overall wellness. Hence, Vitamin D is a foundation nutrient that ensures multiple systems in your body function smoothly.
What are the symptoms of Vitamin D deficiency?
Despite its importance, Vitamin D deficiency is surprisingly common worldwide. The common signs of its deficiency include are:
- Persistent fatigue and low energy
- Frequent colds or infections
- Muscle weakness or joint pain
- Fragile bones or delayed healing after injuries
- Mood issues like depression or irritability
Outside factors can also affect the consumption of natural sources of Vitamin D in us. The factors include limited outdoor activity, urban living, and excessive sunscreen that can significantly reduce sunlight exposure.
If this deficiency continues for long-term, it can result in serious conditions like Osteomalacia (softening of bones in adults) or Rickets (bone deformities in children). This is why doctors often recommend Vitamin D blood tests to diagnose the same.
While this condition is to be taken seriously, you can prevent and treat it through balanced sun exposure, dietary adjustments, and supplements when required.
What are the sources of Vitamin D?
There are three primary sources of Vitamin D: sunlight, food, and supplements.
Sunlight
The majority of Vitamin D is synthesized from the skin exposure to sunlight typically between 1000 h and 1500 h in the spring, summer, and fall. It is reported that the Vitamin D we get naturally may last at least twice as long in the blood compared with ingested one.
Spending about 5-30 minutes in direct sunshine two or three times a week helps complete usual Vitamin D requirements, but factors like health, skin color, latitude, season, and age can affect this synthesis. During autumn and winter, sunlight exposure may not be adequate, and dietary or supplemental sources become more important.
Food
Apart from sunlight, there are several food options which can help you with required intake of Vitamin D. Here is a list of 10 Vitamin D rich foods that are easily available in your kitchen to complete your daily nutrient requirements.
Eggs
Eggs, in particular their yolk, contain vitamin D3. One large egg yolk provides around 40 IU of Vitamin D. For better nutrient-rich yolk, switch to Eggoz Eggs which has Orange Yolk laid by hen with 100% herbal hen feed. It also goes through 11 safety checks to ensure best nutrient content.
Mushrooms
Mushrooms like raw maitake and dried shiitake mushrooms contain high amounts of Vitamin D. UV light exposed mushrooms like raw Portobello and raw white mushrooms also have a significant amount of nutrient proportion.
Fortified Milk
A cup of fortified milk can provide about 100 IU of Vitamin D. It’s one of the easiest daily options to boost your Vitamin intake.
Fortified Plant-Based Milk
Soy, almond, and oat milk are often fortified with Vitamin D. These are great dairy-free alternatives for vegans and lactose-intolerant people.
Cottage Cheese (Paneer)
Paneer is rich in protein and also contains small amounts of Vitamin D. It’s a staple in Indian kitchens, making it easy to add.
Cod Liver Oil
One tablespoon of cod liver oil provides over 1,300 IU of Vitamin D. It’s one of the most concentrated natural sources available.
Tofu (Fortified)
Fortified tofu is a good option for vegetarians and vegans. It can be used in stir-fries, curries, or salads to boost Vitamin D intake.
Ghee
Ghee is something every Indian household uses. It contains small traces of Vitamin D while adding flavor to meals. It’s widely used in Indian cooking for dals, rotis, and curries.
Buttermilk (Chaas)
Buttermilk is refreshing and gut-friendly, often fortified with Vitamin D. It’s commonly paired with Indian meals for both taste and health benefits.
Supplements
Sometimes, your healthcare professional also prescribes supplements for Vitamin D deficiency. Our body absorbs Vitamin D3 supplements more readily compared to D2 supplements.
Its overuse can cause toxicity, so monitor your condition in cases of kidney stones, heart disease, and other conditions affecting Calcium metabolism. For better guidance on the appropriate dosage, always consult your doctor.
Conclusion
Vitamin D may look like a small nutrient but it can have a massive impact on your health. From building strong bones and muscles to help maintain immunity, mood, and overall energy levels, you cannot afford to miss it. Modern lifestyles, limited sun exposure, and dietary gaps can become extremely common when you are Vitamin D deficient.
However, you can maintain healthy Vitamin D levels which include balance of regular sunlight. Foods like eggs, mushrooms, and fortified milk, along with supplements when needed, can also help your body be resilient and strong. Hence, always keep your Vitamin D in check for better health.
Frequently Asked Questions (FAQs)
Who is at higher risk of Vitamin D deficiency?
Older adults, darker-skinned and obese individuals are at high risk of those with Vitamin D deficiency. People with limited sun exposure, breastfed infants, and people with digestive or kidney disorders are also at higher risk.
How can I raise my vitamin D level quickly?
You can raise Vitamin D levels quickly by spending 10-30 minutes in direct sunlight several times a week. Eat Vitamin D-rich foods like fatty fish, egg yolks, and mushrooms, and consider taking supplements if prescribed.
Does Vitamin D affect sleep?
Yes, Vitamin D regulates Melatonin production and acts on brain areas involved in sleep-wake cycles. If deficiency is found, it can link to poor sleep quality, disorders, and shorter sleep duration.
What is the best time of day to take Vitamin D?
You can take Vitamin D with a meal containing healthy fats to enhance absorption. You can incorporate your supplement either in the morning or evening for best results.
Who cannot take Vitamin D supplements?
Individuals with high blood calcium levels, kidney disease, tuberculosis, and certain conditions. Exercise caution if you are allergic to vitamin D or its ingredients. Consult your doctor if you are taking any other medication to avoid any interaction with Vitamin D.