As like many nutrients, Vitamin D is also very important for our healthy body. It plays a very important role in protecting your bones. It not alone stop with the bone it can ward off a variety of many other problems. It reduces the risk of cancer, heart diseases, stroke and more. This vitamin D is very important to absorb the calcium and phosphate from our food. Which helps to maintain our bones strong and healthy.
What makes vitamin D that much unique is that it is not only a vitamin and also a hormone that your body can synthesise by itself when exposed to sunlight. In most countries, vitamin D is added to products that have a natural presence of calcium, because it only gives your intestine to absorb most of the calcium content.
Vitamin D Deficiency
Bone health is the very important thing to be considered when you are getting older. Most adults start getting osteoporosis when they cross 50’s even. So people with vitamin D deficiency will have the chance of getting low bone mass, osteoporosis or any bone related issues.
Natural way of Getting D vitamin
The most natural way of getting this Vitamin D is exposing you to sunlight. You need to expose your bare skin to sunlight , your body have the capacity to produce vitamin D by itself. But the amount of Vitamin D produced depends on the time of the day you are exposed, where you live in the world, even the color of your skin.
Foods to obtain Vitamin D
There are few foods from which you can get a small amount of Vitamin D. but this amount is not enough for the vitamin you needed for a day.
- Fatty fish
- Beef liver
- Egg yolks
- Orange juice
- Fortified milk
- Infant formula
Supplements work in Winter
In most countries, you are not able to get sunlight during winter seasons, so you can go for supplements. This is a good way to get vitamin D if you can’t get enough sunlight, or if you’re worried about exposing your skin. Vitamin D3 is the best kind of supplement to take. It comes in a number of different forms, such as tablets and capsules, but it doesn’t matter what form you take, or what time of the day you take it.
Enough of Vitamin D
A normal person needs 10 mcg of vitamin D per day. But when you are taking supplements it is advised to take below 100 mcg per day. Some people have medical conditions that mean they may not be able to take as much vitamin D safely. If in doubt, you should talk to your doctor. If your doctor has recommended you take a different amount of vitamin D, you should follow their advice.
The amount of vitamin D contained in supplements is sometimes expressed in international units (IU) where 40 IU is equal to one microgram (1µg) of vitamin D.
There is no risk of your body making too much vitamin D from sun exposure, but always remember to cover up or protect your skin before the time it takes you to start turning red or burn.