Vitamin D is essential for health, and yet this is a more common deficiency than people think
During this time of year, when the skies are often cloudy and filled with smog, people tend to spend less time outdoors, which can lead to a higher risk of vitamin D deficiency.
Sun exposure is the easiest way for our bodies to produce vitamin D, as the UVB ultraviolet rays stimulate its production. Just 15 to 30 minutes of sun exposure is sufficient for most people to produce an adequate amount of vitamin D. However, there are alternative ways to maintain proper levels of vitamin D, such as through dietary sources and supplements, especially for those who are unable to get sufficient sun exposure.
Most people need 600-800 I.U. of vitamin D per day, but certain individuals may require higher amounts, such as those who have limited sun exposure, the elderly, and people with darker skin. Vitamin D plays a crucial role in various metabolic processes, contributing to overall bone health, heart function, thyroid health, and immune system regulation, while also helping to reduce inflammation and control infections.
If left untreated, severe vitamin D deficiency can lead to diseases related to bone health, as well as an increased susceptibility to certain conditions like hypertension, diabetes, fibromyalgia, and neurological disorders such as multiple sclerosis.
Symptoms of vitamin D deficiency can include chronic fatigue, bone and muscle pain, hair loss, frequent illnesses, and mood disorders. A blood test is recommended for an accurate diagnosis.
Good dietary sources of vitamin D include cod liver oil, fish, egg yolk, milk, butter, and mushrooms. In cases of severe deficiency, vitamin D supplements may be necessary, but it’s important to use them only as prescribed, as excessive vitamin D can have adverse effects on the heart and kidneys.