The National Library of Medicine has labeled Vitamin D as a “sunshine vitamin” as it gets produced in the skin with more and more exposure to the sun. It is a fat-soluble vitamin that is highly important for musculoskeletal health and proper functioning of the body.
Bone loss, depression, type 2 diabetes, and multiple sclerosis are a few chronic health conditions that can be prevented with the accurate amount of Vitamin D in the body.
Blood levels below 20 ng/mL are usually seen as indicative of a vitamin D deficiency, whereas values between 21 and 29 ng/mL are deemed inadequate. The average adult needs 1,500–2,000 international units (IU) of vitamin D per day from a reliable source.
If you are feeling bone pain or throbbing, it is a sign that you might be low on Vitamin D. There is nothing to worry much as you are not alone here.
Vitamin D deficiency is quite common among people nowadays. This is generally because of a low diet, less sun exposure, and lifestyle habits that are massively affecting the vitamin count in the body.
Signs of Vitamin D Deficiency
There are various signs and symptoms that you can analyze by yourself and work on it. Some of the common signs of Vitamin D deficiency include fatigue and weakness. These signs can also affect your daily lives so make sure to analyze your condition early by consulting a doctor.
Muscle pain in the legs or lower back is another key sign of vitamin D deficiency as these vitamins play a crucial role in bone health and muscle functioning.
Weakened bone structure can also lead to bone pain and tenderness due to inadequate vitamin D count in your body. Additionally, if you quite frequently get infected or suffer from illness, it is generally because you have a low immune system. One of the key reasons behind low immunity is vitamin D inadequacy.
Studies also show that depression or low mood are a few other signs that are associated with low vitamin D levels in the body.
How to Overcome Vitamin D Deficiency?
1. Sun Exposure Everyday
Vitamin D is most commonly found in working class people. Nowadays, people go early to the office and spend the entire day in the cubical box or indoors resulting in less exposure to sunlight. Sun is the natural source of Vitamin D and you must be fortunate enough that you get access to it, unlike some other countries. Try to go for a walk after your break or meal for 15-30 minutes daily to get exposed to the sun and improve vitamin levels. Make sure to keep the skin type and location in mind. The idea is to let your arms, legs, and face get maximum sunlight for a healthy life.
Do not overexpose yourself as it can cause skin damage or increase the risk of skin cancer. Early mornings or late afternoons are the best periods to get exposed to sunlight as they are less intense and much safer. Also, if you live in a high-population area, try to find a solution to it and balance out your requirements in the best way it suits you.
2. Vitamin D Rich Foods
Diet Therapy in naturopathy is given a lot of attention nowadays for it guides you through healthy meals and eating habits. Using this therapy session, one can fight vitamin D deficiency. You can’t get all the vitamin D benefits from a single food, hence try to incorporate a diet plan that is rich in Vitamin D. For example,
Fatty Fish: You can add sardines, mackerel, and salmon to your diet as they are excellent sources. Fish curry and tandoori fish are two examples of the many ways these can be prepared in Indian cuisine.
Egg Yolks: Another simple yet versatile food source that can be eaten during breakfast or lunch. Egg bhurji is quite a common recipe nowadays.
3. Vitamin D supplements
Some people are workaholics and don’t get enough time to work on their diet or limit sun exposure, supplements in such cases can be great. You can consume vitamin D supplements in the form of tablets, capsules, or gummies. But, make sure to get approval from your healthcare provider as they know better about your health condition. Also, they can guide you on the right amount of dosage as excess intake can result in complications.
Additionally, do not make it a habit. It is best to get medical advice and follow a balanced approach when it comes to addressing vitamin deficiencies.
4. Include Fortified Foods
Apart from healthy diet plans, you can also benefit from fortified products or foods. In India, most foods available are fortified, such as breakfast cereals, orange juice, and milk products of certain brands. This is another great home remedy for vitamin D deficiency boosting.
Make sure to check the food labels of your products and see if they are fortified with Vitamin D. Add these food items to your regular diet and gain great benefits.
5. Lifestyle Adjustments
Improving your diet pattern is not enough to improve vitamin D levels. It is also important to ensure that your body absorbs it well. Here are a few lifestyle adjustments you need to make to improve their absorption level:
Vitamin D is a fat-soluble vitamin and is stored mostly in fat tissue. A healthy weight can help your body absorb these vitamins more effectively. Hence, make sure to work on your weight.
Indulge in more physical activity to improve your overall health and vitamin D absorption in the body.
Also, work on improving your calcium and magnesium levels as these minerals work well with Vitamin D and can health in a better way.
Add yoga and other sports activities to your daily life to keep the body energized and balanced.
How to Identify Vitamin D Deficiency?
Signs and symptoms are one of the common ways to identify low vitamin D levels in the body. However, some people may mistake it for other issues. Low immune levels are also linked to low vitamin D levels.
The most common method to identify vitamin D deficiency is Blood Test.
Serum 25-hydroxyvitamin D levels can be measured by a medical professional to precisely identify a deficiency. Levels less than 20 nanograms per milliliter, or ng/mL, are usually regarded as inadequate.
If you suspect you are deficient, make sure to consult a doctor for proper testing, treatment, and support.
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