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WELLNESS / Vitamin D- Everything you need to know!

Vitamin D- Everything you need to know!

What is Vitamin D?
Vitamin D is a fat-soluble vitamin that contributes to maintaining the body’s overall health. It is produced naturally when the skin is exposed to sunlight.

- Vitamin D2 (ergocalciferol) is present in some plant-based sources and fortified meals.
- Vitamin D3 (cholecalciferol) is produced in the skin in response to sunlight and is found in animal-based foods like fatty fish and egg yolks.

Why is Vitamin D Important?
- Bone Health
- Immune System Function
- Mood and Mental Health

How Much Vitamin D Do You Need?
The amount of vitamin D required by an individual varies based on age, life stage, and specific health conditions.
Recommended Daily Intake (RDA)
- Infants (0-12 months): 400 IU (10 mcg)
- Children (1-18 years): 600 IU (15 mcg)
- Adults (19-70 years): 600 IU (15 mcg)
- Adults (71 years and older): 800 IU (20 mcg)
- Pregnant and breastfeeding women: 600 IU (15 mcg)

Factors Affecting Vitamin D Absorption
There are several factors that influence how well the body absorbs and utilises vitamin D, such as:
- Sun Exposure
- Skin Tone
- Dietary Habits
- Age and Health Conditions

Top 10 Vitamin D-Rich Foods You Must Include in Your Diet
- Fatty Fish (Salmon, Mackerel, Sardines)
- Egg Yolks
- Mushrooms (UV-Exposed)
- Fortified Milk
- Cottage Cheese
Paneer (Indian cottage cheese) is also a good source of protein and also contains vitamin D, though in smaller amounts compared to other foods.
- Cod Liver Oil
A single tablespoon of cod liver oil provides more than 1,300 IU.
- Ghee (Clarified Butter)
Ghee is a staple in Indian cooking and contains small traces of vitamin D. It is especially common in Indian sweets and curries.
- Buttermilk (Chaas)
Buttermilk is not only a refreshing beverage but also a source of probiotics and vitamin D, especially when fortified.

Other Sources to Get Vitamin D
In addition to including vitamin D-rich foods in your diet, there are several other effective sources to ensure adequate vitamin D levels. Here are some of the best alternative sources of vitamin D:
- Sun Exposure
- Vitamin D Supplements
- Fortified Foods
- UV Lamps and Bulbs

Signs of Vitamin D Deficiency
The signs of Vitamin D deficiency may be subtle and develop over time. However, it's essential to recognise the signs early to prevent complications like weak bones, muscle pain, and immune system issues.
- Fatigue and Tiredness
- Bone and Back Pain
- Muscle Weakness or Pain
- Hair Loss
- Bone Deformities (in Children)
- Increased Sweating

Given that a sizable section of the Indian population is deficient in vitamin D, it's critical to identify the symptoms and take preventative action. Whether through dietary changes, sun exposure, or supplements, ensuring adequate vitamin D levels can greatly improve health outcomes.