It is a belief that the onset of summers brings plenty of sunshine to absorb vitamin D and tanning, too. In fact, it is next to impossible to have a sufficient amount of vitamin D, especially in summers – everyday.
Many oncologists suggest that getting daily dose of summer sunshine leads to severe skin cancers, but it is also necessary to grasp some sunshine to generate vitamin D in your body. Hence, it should be properly balanced.
At present, nearly 50% of the world population is suffering from vitamin D deficiency.
This statistics vary depending upon the type of weather. In winters, 30-40 percent of people are vitamin D deficient while 13 percent of people are deficient in summers.
As per experts, it has been revealed that long-term vitamin D leads to some cancer or severe heart disease.
Here’s a list of symptoms that could ask to raise your levels.
- Bone and joint pain: Calcium is an essential substance to make our bones stronger and to absorb that calcium, vitamin D has to exist in our body. You experience consistent pain in your joints, ribs, bones and you may be at higher risk of developing rickets. In the past years, children are more prone to rickets due to vitamin D deficiency.
- Colds and Flu: Deficiency of vitamin D leads to a weakened immune system. Hence, you need to raise vitamin D levels to prevent from infectious and communicable diseases that could easily affect your lungs.
- Muscle weakness or painful muscles: There are nearly 12 nutrients responsible for strengthening muscles and they are calcium, biotin, iron, vitamin C, vitamin D, selenium, omega 3, vitamin B12, copper, magnesium and still counting. Hence, vitamin D plays a major role in treating painful muscles.
- Fatigue: Like any other deficiency, if you are vitamin D deficient then you are likely to get tired – constantly. As per the latest study, it has been found that keeping vitamin D level to a sufficient amount eliminates symptoms of being fatigued. Vitamin D and fatigue are directly related.
- Depression: Studies have shown that people with a low amount of vitamin D are at a higher risk of depression. Less exposure to sunlight, improper diet, obesity, age and people living in higher altitudes. Also, people with dark skin tones are prone to vitamin D deficiency because of a high amount of melanin. The higher melanin in the skin, the lesser is vitamin D production.
How can vitamin D levels be boosted?
You can raise your vitamin D levels by increasing your intake and they are:
- Intake of vitamin D supplements,
- Proper exposure to sunlight,
- Vitamin D rich foods or foods that are fortified with vitamin D.
If you have a severe deficiency, then you need a higher amount of supplements as prescribed by your doctor.
Who are prone to develop vitamin D deficiency?
- People with lighter skin tone should spend sufficient time under the sunlight.
- Infants, toddlers, children, and teenagers.
- Pregnant and breastfeeding population as their body need extra nutrients and vitamins.
- People who are above 65 due to age factor.
- Vegetarians especially vegans as their diet doesn’t include the main source of vitamin D: eggs, fish, red meat, seafood.
- Obese people are also at higher risk of developing such deficiency.
What kind of supplements are required to raise vitamin D levels?
Intake of 10 mcg of vitamin D supplement is recommended, but don’t go beyond 25 mcg. These supplements come in the form of tablets and liquid drops. They are easily available at your nearest medical store and a pharmacist can advise you about its intake.
Vitamin D is fat soluble that dissolves in fats and oils digested with good, but won’t dissolve if taken alone. Hence, it would be beneficial if taken with a meal rather than gulping it down without a mean.
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