This article discusses the importance of vitamin D, vitamin D deficiency, and its natural sources.
Sources of Vitamin D:
Some Important Facts About Vitamin D Are as Follows:
Long-Standing Vitamin D Deficiency: It results in decreased calcium levels, accompanied by impaired mineralization of the skeleton and proximal myopathy. Undermineralization of the bones leads to easy fractures.
Diagnosis of Vitamin D Deficiency:- The most specific screening test in otherwise healthy individuals is serum 25-hydroxy vitamin D levels.
Treatment for Vitamin D Deficiency:- The treatment includes supplementation with Vitamin D and Calcium.
It is important to note that self-administration of medications should be avoided, as vitamin D is a fat-soluble vitamin. Hence, the excess amount is not easily excreted out of the body and would lead to vitamin D toxicity. Hence, it is recommended to get treated under the supervision of your physician.
For more information consult a Vit D deficiency management specialist online --> https://www.icliniq.com/ask-a-doctor-online/orthopaedician-and-traumatologist/vit-d-deficiency-management
Foods that are high in Vitamin D are:
- Cow's milk.
- Herring fish.
- Canned Sardines.
- Beef liver.
- Halibut (fatty fish).
- Soy milk.
- Cod liver oil.
- Orange juice.
- Red meat.
- Canned tuna.
- Egg yolks.
Low vitamin D can lead to:
a) Loss of bone density, contributing to-
- Fractures (broken bones).
b) Rickets in children (soft bones and easy to bend).
c) Osteomalacia in adults (bone pain).
d) Gastrointestinal diseases.
e) Renal diseases.
f) Liver diseases.
Vitamin D helps in:
- Absorption of calcium.
- Absorption of phosphorus.
- Boosting energy levels.
- Facilitates the function of the normal immune system.
- Regulates the neuromuscular system.
- Regulates insulin levels.
- Growth and development of bones.
- Resisting against certain diseases.
- Build out normal growth of teeth.
- Keeps skin healthy.
- Stimulates cell growth.
- Keeping the muscles healthy.
- Enhances the mood.
Bananas are a great source of magnesium, and it plays an important role to activate vitamin D in the body. There is 0.00 IU of vitamin D in the 100-gram portion of bananas.
Cow's milk is naturally a good source of,
- Vitamin B.
In many countries, cow's milk is fortified with vitamin D, and it contains 115 to 130 IU per 237 ml.
Regular sun exposure for 10 to 30 minutes every day helps to get enough vitamin D. But the exposure time to the sun depends on the skin type you have. If someone can burn easily in the sun with skin type 1 or 2, it needs only five minutes of sun exposure per day, but if you are the one with darker skin type with 5 or 6, you will need more time of sun exposure. But the regular time of sun exposure should be before 11 AM and after 4 PM.
It is said that vitamin D levels affect the quality of sleep due to the inverse action on the sleep hormone melatonin. The low levels of vitamin D in the blood lead to a higher risk of,
- Sleep disturbances.
- Poor sleep quality.
- Reduction in the duration of sleep.
Vitamin D should be taken in the morning because usually, we will get vitamin D naturally with the help of the sun, and we will be synthesizing it during the day. So, if on vitamin supplements, most importantly, try to fit vitamin D into your routine alongside breakfast, or you can also add it as a bedtime snack if it does not interfere with sleep.
Bringing back the vitamin D levels to normal will take 6 to 8 weeks of time by the doctor, and this depends on,
- Age of the patient.
- How low is the vitamin D level in the blood?
- Causative factor for the low vitamin D levels.
The recommended intake of vitamin D is 400 to 800 IU per day or 10 to 20 micrograms per day. In order to maintain an optimal blood level higher vitamin D intake of 1,000 to 4,000 IU per day or 25 to 100 micrograms per day is required.
Vitamin D deficiency is linked to alopecia areata, which is an autoimmune condition causing patchy hair loss. Having normal vitamin D levels helps to stimulate hair follicles and in the growth of affected hairs.
Last reviewed at:
07 Sep 2018 - 2 min read
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