Sunlight and appropriate eating are the primary sources of vitamin D. Milk, fortified cereals, and fatty fish are all excellent sources of vitamin D. Vitamin D intake for adults should range from 400 to 800 international units per day.
Approximately 42% of the population in the United States is vitamin D deficient, with other groups having even greater levels of deficiency. Fortunately, they can increase your vitamin D levels by taking supplements and vitamins.
Understanding Various Vitamin D Benefits
Vitamin D is a hormone that helps your bodies absorb calcium from the gut and maintain strong bones. It aids in skeletal formation and maintenance, as well as controlling calcium levels in the blood. Its primary function is to promote bone growth and development. It is also essential for the immune system, neurological system, brain function, cognitive development, muscle function, and reproductive health.
Without enough of this vitamin, you are at a greater risk of osteoporosis and bone and joint discomfort, as well as an increased risk of falls and fractures as you age. Recent research reveals that a shortage of vitamin D may have a role in various health concerns, including type 2 diabetes, mental health issues, certain inflammatory conditions, obesity, and heart disease.
Symptoms of a vitamin D shortage include weariness, bone discomfort, muscle weakness, and mood swings. It’s also possible that you don’t experience any symptoms at all. Seasonal variation and impact on vitamin D levels are well-known, and getting to the levels we need for optimum health is much more difficult in the winter.
Examining Your Vitamin D Deficiency Risk
UVB radiation from the sun is your best source of vitamin D. You can also find Vitamin D in foods such as eggs, fatty fish like salmon and sardines, and fortified milk and margarine. However, vitamin D synthesized in the sun is the more active form. Sunlight exposure provides most of what you need, while a minor amount comes from your diet.
You can determine the amount of sun exposure required to produce vitamin D by three factors: skin type, lifestyle, and UV intensity. Darker skin pigmentation can prevent UV rays from reaching the skin. People who wear covered garments and spend a lot of time indoors are at a high risk of vitamin D deficiency.
Identifying the Ways to Prevent Vitamin D Deficiency
One of the simplest methods to keep your vitamin D levels up during the winter is to take a break from studying or work and go for a stroll outside in the middle of the day. To get enough sunlight, make sure you spend enough time outside in the morning or evening while taking the appropriate precautions against excessive UV exposure.
When UV levels are lower, you must spend more time in the sun during the cold months to maintain optimal vitamin D levels. Experts recommend two to three hours of sun exposure per week for the face, arms, and hands, compared to just a few minutes per day during the summer.
Vitamin D supplements are the same way. While they are not necessary for people getting enough vitamin D from the sun, supplements are especially beneficial to those with inadequate exposure to sunlight. People diagnosed with vitamin D deficiency should also consider taking supplements since too much of the vitamin might cause serious issues.
Wrapping Up
The truth is that much has changed over the years. Vitamin D deficiency and insufficiency is not only a nationwide health problem; it has become a global health issue. Therefore, it’s more important now than ever to maintain optimal levels of vitamin D. The best way to achieve that is to get more sun. But if you cannot secure the sunshine vitamin, you can take supplements.
123Immunity offers supplements that contain vitamin d3 (cholecalciferol). Take these Vitamin D supplements today and keep yourself away from deficiency!
