Our body produces Vitamin D as a response to sun exposure and through certain food items or supplements. You probably know that Vitamin D is crucial for bones because it is required for calcium and phosphorus absorption. Your body may show some signs following underlying Vitamin D deficiency, such as fragile bones, fatigue, etc.
Are you Vitamin D deficient?
Here are some signs and symptoms in adults:
1. Loss of bone density leads to fractures, bone pain, muscle pain, etc.
2. Fatigue, tiredness
3. Low immunity as you may get easily infected
4. Depressed mood
5. Hair fall
What are the sources of Vitamin D?
The major and natural source of Vitamin D is sun exposure, but that can be difficult depending on the season, time of day, and other factors. Luckily, you don’t have to rely on the sun to get Vitamin D. It can be found in many food items such as:
1. Fatty fish such as Salmon, Tuna
2. Fish liver oils
3. Beef liver
4. Egg yolk
Vegetable sources of Vitamin D are:
1. Cow milk
How can you increase your Vitamin D levels naturally?
Thankfully, this vitamin is naturally produced by our skin when we are exposed to the sunlight. Also, you can balance your Vitamin D level by consuming certain food items and supplements.
What if you consume an excess of Vitamin D?
Vitamin D is extremely important for good health but we all know anything in excess is harmful. High level of Vitamin D in the human body can cause:
1. High blood levels of Vitamin D
2. High blood calcium levels, which could result in nausea, constipation, abnormal heart rhythm, kidney stones, and confusion
3. Bone loss
4. Kidney and liver problems
Benefits of Vitamin D
The following are a few science-based benefits of Vitamin D:
1. Healthy Bones
Recurrent body pain may require Vitamin D. It is essential for maintaining healthy bones and teeth. Having healthy bones protects you from various health conditions, including rickets. Rickets is a disorder that causes weak and soft bones in children.
2. Immunity Booster
Vitamin D boosts your immunity and keeps you safe from the normal cold, flu, and various respiratory conditions. Research shows that having healthy Vitamin D levels can protect you from COVID-19 infection by boosting your immunity.
3. Vitamin D and Women’s Health
Women have a significant requirement of nutritious supplements, especially after menopause. Vitamin D has protective properties against breast cancers, heart risks, bone health, etc.
4. Pregnancy Requirements
Good news? But be aware of severe Vitamin D deficiency during pregnancy. Research shows that Vitamin D deficiency during pregnancy may lead to preeclampsia (complication during pregnancy) or pre-term delivery. If women don’t get enough Vitamin D during pregnancy, their child might develop neonatal hypocalcemia (not enough calcium in the blood) or may get rickets later in childhood.