How to replenish Vitamin D Levels ?

What is Vitamin D?
Vitamin D, also known as the “sunshine vitamin”, is an essential fat-soluble vitamin.
It can either be obtained in the diet, through food and dietary supplements, or synthesized in the skin upon exposure to sunlight.
Although classified as a vitamin, it should be considered a prohormone because it is involved in many metabolic processes in the body.
Vitamin D plays a role in calcium and phosphorus balance important in bone health, and nerve and muscle activity.
It also regulates blood pressure, immune function, cell production, and insulin secretion.
It plays a potential role in prevention and therapy of cancer and chronic conditions such as autoimmune disorders, cardiovascular disease, and infections.
Top 7 Health Benefits of Vitamin D
1. Contributes to Bone Health
2. Helps Manage Blood Sugar Levels and Can Prevent Diabetes
3. Protects Against Cancer
4. Combats Heart Disease
5. Enhances the Immune System
6. Facilitates Hormone Regulation and Helps Improve Mood
7. Helps with Concentration, Learning and Memory
Causes of Vitamin D Deficiency :
People who are vitamin D deficient may not have any symptoms at all or symptoms may be vague.
Vitamin D deficiency manifests as fatigue, symmetric low back pain, throbbing bone pain, muscle weakness and aches, sweating, digestive problems, obesity, mood swings, and impaired immunity.
Vitamin D deficiency can come from:
-Inadequate sun exposure
-Geographical locations (latitude and altitudes), atmospheric conditions (air pollution, the presence of clouds), and seasonal changes influence the intensity of UVB radiation and thus vitamin D production in skin.
-People with a dark skin, African Americans and Hispanic Americans. Higher skin melanin content reduces the skin’s ability to make vitamin D.
-Wearing protective clothing and hats, and applying sunscreens, reduce skin exposure to sunlight.
-Malabsorption of vitamin D.
-Low vitamin D intake.
-Strict vegan diet.
-Pregnant women.
-Infants who are exclusively breastfed and do not receive vitamin D supplementation.
Sunshine: The most abundant source of Vitamin D
The most simple and an effective way to get vitamin D is spending some time in the sun. Vitamin D is known as the sunshine vitamin because our bodies can actually absorb vitamin D from exposure to the sun.
Adequate sun exposure can be really helpful to boost your vitamin D intake.
You get 400 units of vitamin D from a glass of fortified milk versus 20,000 units of Vitamin D from 30 min of unprotected sun exposure.
Vitamin D Intake Recommended for Different Age-Groups
Life Stage | Recommended Amount |
Birth to 12 months | 400 IU |
Children 1-13 years | 600 IU |
Teens 14-18 years | 600 IU |
Adults 19-70 years | 600 IU |
Adults 71 years and older | 800 IU |
Pregnant and breastfeeding women | 600 IU |