Everything we need to know about Vitamin D

In this article, we will discuss everything we need to know about Vitamin D.

Signs and Symptoms of Vitamin D deficiency in our body and how to prevent it, to live a healthy life.

What is Vitamin D?

Vitamin D is one of the important nutrients which our body needs to stay healthy. It is a fat-soluble vitamin also called as “sunshine vitamin”. It plays an important role to maintain the balance of calcium and phosphorus levels in the body. Help in supporting immunity, controlling glucose metabolism, and reducing dementia and cancer risk.

Types of Vitamin D

Two types of vitamin D present in our body, D2 (ergocalciferol) and D3 (cholecalciferol). D3 can produce in the body when our skin is exposed to the sun. It can also find in meat and some animal-derived foods. D2 find in plant-based food. Our body absorbs D3 more than D2.

Everything we need to know about Vitamin D

What foods contains Vitamin D?

Vitamin D isn't found in many foods, but only in a few foods that have vitamin D like;

Fatty fish such as salmon, tuna and mackerel and sardines.
Beef /liver
Cod liver oil
Mushrooms
Rainbow trout
Egg yolks

Also get vitamin D in some fortified foods which often have added vitamin D including:

Orange Juice
Breakfast cereals
Cow’s milk and soy, almond and oat milk.
Other dairy products, such as yoghurt, cheese

Vitamin D is available in many multivitamins and supplements also.

There are some food we should avoid. Because an excess of these foods, drinks or habits can reduce the Vitamin D level in our body such as,

Fast Foods
Too many sour fruits
Not getting quality sleep
Aerated or high caffeinated drinks
Eating food or vegetables that create gas

More risk for vitamin D deficiency

A person who has medical conditions
Some biological and environmental factors
Old Age
Infant
Skin colour
People who rarely go outside in sun, they’re at a higher risk for vitamin D deficiency.

Signs and symptoms of vitamin D deficiency

In children Severe lack of vitamin D causes rickets.

Incorrect growth patterns.
Muscle weakness
Painful bone

If children have mild vitamin deficiency they may have weak, sore and painful muscles.

In adults lack of vitamin D cause;

Aching muscle
Binge eating
Fatigue.
Loosing Hair
Painful bones
Heart problems
Dizziness
Weight gain
Mood change, depression

Yet, some people have no signs or symptoms despite vitamin D deficiency.

What causes vitamin D deficiency?

In general, there are many causes of vitamin D deficiency are:

Not getting enough vitamin D in our diet
Not enough exposure to sunlight
Due to certain medication or medical conditions, surgeries and old age.

Always inform your healthcare provider about your medications and any supplements you are taking.

How is vitamin D deficiency diagnosed?

Two types of blood tests to measure the levels of vitamin D. The most common is known as 25(OH)D for short.

Treatment and precaution for Vitamin D deficiency

Treating and preventing the lack of Vitamin D is the same. To maintain an adequate level of vitamin D in the body, always consult your health care provider.

Along with eating foods that are rich in vitamin D, our skin needs to get sun exposure and exercise is essential. Because foods alone usually don't meet the daily recommended levels of vitamin D.

Despite all these methods to get vitamin D, its deficiency is a very common worldwide problem.

Side effect of excess vitamin D in our body

Vitamin D is fat-soluble, it can be stored for longer periods in the body, so that body can use it whenever it is needed.

But there are drawbacks if you take too much vitamin D, it can build up in the body and cause toxicity. Before taking any kind of vitamin D supplement, consult your health care professional.

Another drawback of vitamin D being fat-soluble is that it can be difficult to remove if it is excess in the system. The body will try to remove it through the kidneys, but if it is excess, then it will be difficult for the kidney to remove it all. This can cause a build-up of calcium in the blood, which can cause kidney stones.

Some of the other Symptoms of excess Vitamin D are;

Constipation
Increased thirst and urination.
Nausea
Dysarthria (unclear Speech)
Poor appetite.
Weakness.
Confusion.

Conclusion

Vitamin D is very important for our body to maintain a healthy body. If you have any symptoms of vitamin D deficiency, consult your healthcare provider. They will able to tell you whether you need to take a supplement.

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FREQUENTLY ASKED QUESTIONS

Que.1 Does vitamin D affect sleep?

Ans. If vitamin D is less in our body it increases the risk of sleep disorders which include short sleep duration.

Que. 2 Which vegan food has the highest vitamin D?

Ans. Soya milk has the highest vitamin D. Followed by Mushrooms.

Que. 3 How can I increase my vitamin D fast?

Ans. Increase the exposure to sunlight between 8 am to 10 am for at least 15- 20 minutes. Also, include vegetables, and fruits in the diet, which are high in vitamin D. Eat a diet rich in vitamin D.

Que. 4 What food reduce Vitamin D absorption?

Ans. Food items or drinks which contain a high amount of caffeine disturb Vitamin D absorption in the body.

Que. 5 What cause high Vitamin D Levels?

Ans. If we take high dose of Vitamin D supplements without a prescription. Then only there is chance of Vitamin D level being high in the body. Diet or sun exposure contains less amount of Vitamin D, so there is no chance of high Vitamin D level in the body.

(This article is only meant for informational purposes. Must not be consider as a substitute for the advice provide by qualified medical professionals.)

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