Vitamin D: The Sunshine Vitamin
Vitamin D also known as “Sunshine Vitamin” is necessary for bones, teeth, and brain health. Improper diet and lack of Sunlight cause Vitamin D deficiency. Read this article to learn more!
Vitamin D plays an important role in the proper function of the body. Deficiency of Vitamin D can cause several health issues.
Vitamin D is essential for the growth and maintenance of Bones and muscles.
People from all age groups often suffer from Vitamin D deficiency.
You can get Vitamin D by consuming Vitamin D-rich foods or exposure to Sunlight.
This article will discuss Vitamin D and its Types, Benefits, Sources of Vitamin D, Symptoms of Vitamin D deficiency, causes of Vitamin D deficiency, tips to maintain Vitamin D levels, and the risks of excess Vitamin D in the body.
Definition of Vitamin D:
Vitamin D is a fat-soluble Vitamin that helps the absorption of Calcium and Phosphorus in the body.
The body produces Vitamin D when exposed to sunlight causing Ultraviolet rays to fall on the skin.
It is also present in small amounts in some food items like fish, egg yolks, etc.
Vitamin D levels in the body change with weather conditions, during summer Vitamin D levels increase due to high sunlight, and in winter Vitamin D levels decrease.
Note: Vitamin D is an important Vitamin that can be obtained in some food items and from exposure to sunlight.
What are the types of Vitamin D?
There are 2 types of Vitamin D depending upon their sources which are as follows.
· Vitamin D2 (ergocalciferol):
Vitamin D2 mainly comes from yeast, plant sources like mushrooms, and fortified food. It is generally used in high-dose supplements.
· Vitamin D3 (cholecalciferol):
Your skin produces Vitamin D3 from Cholesterol when ultraviolet radiation falls on it.
If your body has enough Vitamin D3 already, the skin starts producing less quantity automatically.
Vitamin D3 is also present in some animal products like fatty fish, fish liver oils, etc.
Vitamin D3 increases Vitamin D levels more effectively than Vitamin D2.
Vitamin D3 is commonly used in Vitamin D supplements.
The liver stores Vitamin D. Both forms Vitamin D2 and Vitamin D3 are inactive in the body and the liver processes them into an active form (Calcitriol). This active form of Vitamin D promotes the absorption of calcium and phosphorus in the body.
Note: Vitamin D2 is obtained from plant sources and fortified foods while Vitamin D3 comes from animal sources and skin exposure to sunlight.
What are the sources of Vitamin D?
The recommended amount of Vitamin D for Adults 19 years and older is 600 IU.
The following are sources of Vitamin D:
· Foods
1. Fatty Fish:
Fatty Fish contains Vitamin D. Salmon, Trout, and Mackerel Fish can be included in the diet to get sufficient Vitamin D.
100 gm of Salmon contains around 600 IU of Vitamin D which is 100% of daily requirement.
2. Mushrooms:
Mushrooms like Shiitake and Portobello are rich in Vitamin D.
100 gm of dried Shiitake Mushroom contains 154 IU of Vitamin D which is 25% of the daily requirement.
3. Egg Yolks:
Egg white contains protein and Egg yolk is full of Vitamins and Minerals.
A large egg's Yolk contains around 37 IU of Vitamin D, about 6% of the daily requirement.
4. Cod Liver Oil:
If you are not a Fish eater, you can have cod liver oil, an excellent Vitamin D source.
A teaspoon of cod liver oil contains 450 IU of Vitamin D which is 75% of daily requirement.
· Cod liver Oil is mainly used as a supplement to treat Vitamin D deficiency.
· Fortified Foods:
Some foods naturally don’t contain Vitamin D but are fortified with it.
1. Cow’s Milk:
A cup (237 ml) of fortified Cow’s Milk contains around 115 IU of Vitamin D, around 19 % of the daily requirement.
2. Soy Milk:
Fortified Soy Milk is also a good source of Vitamin D. A cup (237 ml) of fortified Soy milk contains 100 – 115 IU of Vitamin D, around 16- 19% of the daily requirement.
3. Orange Juice:
A cup (237 ml) of Fortified Orange Juice contains 100 IU of Vitamin D which is 16% of the daily requirement.
4. Cereal:
You can also get Vitamin D from fortified Cereals. A cup of crisp rice cereal contains 85 IU of Vitamin D which is 14% of daily requirement.
· Other Fruits and Vegetables:
Some fruits and vegetables have modest amounts of Vitamin D like Avocado, Kiwi, Oranges, Bananas, Figs, Guava, Papaya, Watermelon, Amla, Spinach, Bitter Gourd, Bottle Gourd, Sweet Potato, Pumpkin, Broccoli, Okra, Drum sticks, Green Peas, Pine apples, Ridge Gourd, Amaranth leaves, Kale, Fenugreek leaves, and Cauliflower.
· Sunlight:
When the body is exposed to sunlight, its Ultraviolet B (UVB) rays fall on the cholesterol in the skin cells to form Vitamin D.
· Vitamin D Supplements:
To fulfill the Vitamin D requirement you can take Vitamin D supplements. For better results, you can take Vitamin D supplements with fat-rich foods like milk, yogurt, cheese, etc.
Note: You can get Vitamin D from fatty fish, mushrooms, egg yolks, avocados, Sunlight, and Supplements.
Benefits of Vitamin D:
Vitamin D has several health benefits which are as follows.
· Strong Bones:
Vitamin D promotes Calcium absorption in the body for bone building and strengthening. It also prevents osteoporosis (weak and brittle bones).
· Better Immune System:
Vitamin D helps in building immunity. Research has found that Vitamin D supplements reduce the risk of respiratory illness.
· Muscle Strength:
Vitamin D helps in the growth and strengthening of muscles. This provides stability to the body and reduces the risk of falling.
· Good for Teeth and Oral Health:
The vitamin helps in calcium absorption, which prevents oral problems like tooth decay, gum diseases, and cavities.
· Diabetes Prevention:
Some Research suggests that Vitamin D supplements reduce insulin resistance and help maintain a normal blood glucose level.
· Gut Health:
Vitamin D can reduce inflammation in the gut and give relief to people with inflammatory bowel diseases.
Studies show that Vitamin D can be helpful in bloating and gas and can also prevent intestinal infections.
· Alleviating Depression:
Vitamin D can help reduce depression and anxiety in adults and can enhance moods.
· Prevents Multiple Sclerosis:
Vitamin D may be helpful in the prevention of Multiple Sclerosis.
· May Promote Weight Loss:
In some studies, it is found that extra calcium and Vitamin D can suppress the appetite and may cause weight loss.
Note: Vitamin D has several health benefits like Strong Bones, a better immunity system, muscle health, diabetes prevention, etc.
Symptoms of Vitamin D deficiency:
Vitamin D deficiency can have many symptoms that vary from person to person. A person can suffer from the following symptoms of Vitamin D deficiency.
· Bone Pain
· Back Pain
· Muscle weakness
· Deformity in Joints
· Hair Loss
· Loss of Appetite
· Depression and Anxiety
· Fatigue
· Mood Changes
· Slow injury recovery
· Rickets (Soft and weak Bones in Children)
Note: Symptoms like Bone pain, hair loss, fatigue, muscle weakness, etc. can be due to Vitamin D deficiency.
Causes of Vitamin D Deficiency:
The following are some causes of Vitamin D deficiency.
· Improper Diet:
If you don’t include Vitamin D-rich foods like egg yolk, fatty fish, mushrooms, etc. in your daily diet, it may lead to Vitamin D deficiency.
· Less Sun Exposure:
If you don’t get enough sunlight (5-30 min. daily) on your body it may cause Vitamin D deficiency. Duration of sunlight exposure may depend upon geographical location and weather conditions.
· Kidney and Liver Disease:
The kidney and Liver play an important role in the conversion of the inactive form of Vitamin D into an active form, Kidney and liver disease may affect this process and cause Vitamin D deficiency.
· Inability to absorb Vitamin D:
Certain diseases may cause a reduction in the ability of the body to absorb Vitamin D which may cause Vitamin D deficiency.
· Medication:
Some medications may impact the body’s ability to absorb or convert Vitamin D causing Vitamin D deficiency.
Note: Improper Diet, Kidney and liver disease, certain medications, less sunlight exposure, etc. may cause Vitamin D deficiency.
High-Risk Individuals:
The following people can be at higher risk of Vitamin D deficiency.
· Old people:
With age, the skin’s ability to produce Vitamin D decreases and Kidney can’t convert inactive Vitamin D into active form efficiently.
· People with Dark Skin:
Dark-skinned people have less ability to make Vitamin D from sunlight.
· Breastfed Baby:
Breast milk is not a good source of Vitamin D, breastfeeding infants may suffer from Vitamin D deficiency.
· Obesity:
Vitamin D is a fat-soluble Vitamin, in obese people fat cells store more Vitamin D, stopping it from getting into the blood.
· Weight loss surgery:
Vitamin D is absorbed in the small intestine, bypassing it in weight loss surgery makes it difficult to absorb Vitamin D.
· Mobility:
People who spend more time indoors can lack Vitamin D due to less exposure to sunlight.
· Vegans:
Vitamin D is mainly animal-sourced, vegans are on plant-based diets so have a higher risk of Vitamin D deficiency.
Note: Old, dark-skinned people, obese, breastfed infants, and Vegans are at higher risk of Vitamin D deficiency.
Tips to maintain Vitamin D levels:
· Sunlight Exposure:
Spend at least 5-30 min under the sun, let the sunlight fall on your skin so that it can synthesize Vitamin D from cholesterol in the skin. Too much exposure to high heat may cause sunburn so keep it in moderation.
· Vitamin D Rich Diet:
Include Vitamin D-rich foods such as Fatty fish, mushrooms, and egg yolk in your diet.
· Consume Fortified Foods:
Some foods like milk, juices, and cereals are fortified by adding Vitamin D. You can add these fortified foods to your diet to get Vitamin D.
· Supplements:
Vitamin D supplements can be consumed to ensure adequate Vitamin D intake. Studies suggest that Vitamin D3 supplements are more effective for increasing Vitamin D levels.
· Can use UV lamp:
Skin produces Vitamin D when UV-B radiations fall on it through sunlight, however artificial UV lamps can help to produce Vitamin D by exposing the skin to it but ensure safety because too much exposure can burn the skin.
Note: Sunlight exposure, a Vitamin D-rich diet, supplements, and fortified foods may help to increase Vitamin D levels.
Risk of excess Vitamin D in the Body:
Excess Vitamin D can cause following health complications.
· Hypercalcemia:
Excess Vitamin D increases the Calcium levels in the blood which can cause health issues like excess urination, loss of appetite, vomiting, nausea, dehydration, and constipation.
· Mental Health:
Mental issues like depression and confusion may arise due to higher calcium levels in the blood.
· Kidney Issues:
Increased levels of Calcium in the body due to high Vitamin D can cause excess urination and kidney stones.
Excess calcium can also cause kidney blood vessels to shrink which affects its function.
Note: Excess Vitamin D can cause vomiting, nausea, depression, and kidney issues.
Conclusion:
Vitamin D is an important Vitamin that helps the absorption of calcium and phosphorus in the body.
You can get Vitamin D from Sunlight and foods like egg yolk, fatty fish, etc.
Lack of Vitamin D can cause weak muscles and bones, hair loss, fatigue, etc.
Infants, old people, dark-skinned and obese people are at higher risk of Vitamin D deficiency.
You can take Vitamin D supplements if you see symptoms like bone pain, back pain, etc. If symptoms are serious, talk to your doctor before taking any supplements.
Frequently Asked Questions.
· Can I increase my Vitamin D levels naturally?
Yes, you can increase your Vitamin D levels naturally by taking sunlight daily and consuming Vitamin D-rich foods.
· For How long should I take Sunlight for Vitamin D?
The recommended duration of Sunlight exposure is 5 to 30 min. However, duration may vary according to age, skin color, geographical location, and weather conditions.
· How to take Vitamin D supplements?
Vitamin D supplements are effective in maintaining Vitamin D levels, you can take Vitamin D supplements with fatty foods like milk and cheese for better results as Vitamin D is a fat-soluble Vitamin. Consult your doctor for any doubt clarification.
· How long will it take to increase my Vitamin D levels?
The time duration to increase Vitamin D levels depends upon factors like age, diet, supplements, and the severity of Vitamin D deficiency.