Are you aware of the potential harm caused by Vitamin D deficiency to both your mental and physical well-being? Despite the availability of this essential nutrient in sunlight, eggs, plants, oily fish, and red meat, cases of Vitamin D deficiency are increasing due to various factors. Surprisingly, staying indoors, excessive sunscreen use, and avoiding fat are contributing to this deficiency. Vitamin D plays a crucial role in the body by aiding in calcium absorption, which directly impacts bone health. If you often feel fatigued and prone to illness, it is advisable to check your Vitamin D levels. (Also read: Low levels of vitamin D could be a risk factor for long Covid: Study)
“Vitamin D offers numerous health benefits. Our bodies synthesize it when exposed to UV-B rays from sunlight. Vitamin D, a fat-soluble steroid hormone, is actively involved in bone growth and metabolism. It is produced and converted into its active form by the liver and kidneys. Since it requires fat for transportation and storage, a deficiency in this vitamin may occur when fat intake is insufficient,” explains Dr. Karthiyayini Amar Mahadevan, M.B.B.S., DNB., PGDDN (Developmental Neurology).
Why are so many people deficient in Vitamin D?
If you have been diagnosed with Vitamin D deficiency, it could be due to inadequate sunlight exposure or an inability of your liver or kidneys to convert it into its active form.
Sunlight is the primary source of Vitamin D, as our bodies synthesize it. However, due to an increasing trend of staying indoors and avoiding the sun, many individuals are now facing the threat of Vitamin D deficiency.
“People who spend most of their time in air-conditioned rooms often don’t get enough sun exposure, which can lead to Vitamin D deficiency. Additionally, the use of sunscreen lotions to prevent tanning also reduces the absorption of this vitamin from the sun. Furthermore, as Vitamin D is fat-soluble, its absorption can be affected by inadequate fat intake. This deficiency can also impact bone growth and metabolism in children born to mothers with Vitamin D deficiency,” says Dr. Mahadevan.
Common and lesser-known symptoms of Vitamin D deficiency
Vitamin D is produced in the skin through sunlight exposure and is also obtained from food. It is then converted into its active form by the liver and kidneys. This vitamin is essential for the absorption of calcium and phosphate from the gut.
“The most commonly known presentations of Vitamin D deficiency are rickets in children and osteomalacia in adults. Both conditions result in weakened and brittle bones due to insufficient calcium levels. Vitamin D deficiency can cause extreme fatigue, a weakened immune system, and an increased susceptibility to infections. During the Covid pandemic, Vitamin D was suggested as a way to strengthen the immune system. There are also studies that associate Vitamin D deficiency with depression. It is worth noting that excessive intake of Vitamin D can be equally toxic,” explains Dr. Mahadevan.
Diet tips and lifestyle strategies to overcome Vitamin D deficiency
Vitamin D is available in two forms: Vitamin D2, sourced from plants, and Vitamin D3, sourced from animal food and sunlight. Dietary sources of Vitamin D include fortified milk, cereals, whole eggs, fatty fish, and cod liver.
- Spending 10-15 minutes in the sun for sunlight exposure, preferably between 11 am and 3 pm, is sufficient to obtain a good dose of Vitamin D.
- Engaging in gardening or watering plants daily can help ensure sun exposure.
- Including Vitamin D sources in a balanced diet will provide additional dietary sources of this nutrient.
- Practicing Surya Namaskar, a yoga sequence, can also contribute to the required sunlight exposure.
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