In today’s life of haste, people tend to ignore the essential requirements for good health which seems quite common as they do not get enough time to take care of themselves. Other than this, it has also been seen that sometimes unawareness causes significant health issues rather than finding the time. Among these, one such issue is vitamin D deficiency which does not create any apparent effect so people do not get to know the real cause of illness. In other words, it is the basis for our healthy immune system, healthy and strong bones, muscles, joints, and tissues.

• 

According to T. Colin Campbell, Centre for Nutrition Studies, Vitamin D deficiency affects the majority of the population worldwide which increases the 90% risk of early death. People can be at risk if they don’t get vitamin D-rich food, spend a great deal of time indoors, live above 35⁰ latitude, have dark skin, are overweight and elderly, even teens who spend most time indoors, avoid sun are at high risk.

Symptoms of Vitamin D deficiency

• Severe bone or muscle pain
• Tiredness, aches, and pains in body muscles
• Difficulty climbing up the stairs due to weakness in limbs
• Stress fractures in legs, pelvis, and hips.

How much Vitamin D is required?

Few factors, such as season, sun exposure, age, ethnicity latitude determine the amount of vitamin D intake. The common recommendation for daily intake is 400-800 IU or 10-20 micrograms. Some studies on healthy adults suggest that to maintain sufficient blood levels, the daily intake of 1,120-1680 IU is needed, and to deal with vitamin D deficiency, 5,000 IU is needed to reach blood levels above 30 ng/ml. For optimal bone health, a minimum of 34 mg/mL or ideally at least 50-60 mg/mL. The best standard for vitamin D supplementation is 2000 IU (50mcg).

How vitamin D and Calcium both are essential for bone health

Vitamin D and calcium work together for the better health of bones. Vitamin D is necessary for calcium absorption. Calcium will not work or absorb in the body unless vitamin D is available there. In the absence of Vitamin D, the body can absorb only 10-15% of calcium. In the presence of vitamin D, the calcium absorption increases to 30-40%.

Benefits of Vitamin D

• The significant benefit is that vitamin D helps reduce the risk of multiple sclerosis, heart disease, and developing flu.
• In a study, people who experienced anxiety and depression were found vitamin D deficient. Vitamin D supplements help reduce depression and mood swings.
• Vitamin D helps in weight loss as extra calcium and vitamin D leave appetite-suppressing effect.

Food sources of vitamin D

The main source of Vitamin D is Salmon, Sardines, Egg Yolk, Shrimp, Milk, Cereal, Yogurt and Orange Juice. Since Vitamin D provides multiple health benefits, it is always a good idea to have a timely vitamin D check so that supplements and boosters can be provided in the early stage.