Vitamin D: Everything You Need to Know!
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Published: 2024-04-04 07:00:30

Vitamin D is a prohormone synthesized in the body when exposed to sunlight, and it is therefore called the sunshine vitamin. It is a group of vitamins, including calciferol and cholecalciferol, found primarily in liver and fish oil. Vitamin D is vital in calcium absorption and benefits the body in many ways.

**Benefits of Vitamin D**

1. It plays a significant role in improving bone health as it is essential for calcium absorption.
2. Improves the brain and nervous system as well as immunity. 
3. It plays a role in regulating insulin levels and, hence, helps in managing type 2 diabetes.
4. Helps improve lung function and heart health.
5. It also plays a vital role in the management of obesity.

**Vitamin D deficiency**
Vitamin D deficiency is associated with calcium deficiency. This is mainly because the body needs the vitamin to absorb calcium. With adequate amounts of it, one can produce calcitriol hormone in sufficient quantities. 

As a result, calcium absorption from the diet becomes inadequate. The body must turn to the skeleton for mineral supplies in such conditions. Ultimately, this weakens existing bones and prevents the formation of solid and new bones in children. Also, people with vitamin D deficiency need **[vitamin D capsules](https://www.steadfastnutrition.in/collections/vitamin-d)** to maintain their health.

25(OH)D or 25-hydroxyvitamin D is the most effective way to monitor vitamin D levels. The amount of 25-hydroxyvitamin D in someone's blood is the best indicator of the vitamin level in the body. If this number falls below 20 ng/ml, it is advisable to consult a doctor.

**Risk Factors for Vitamin D Deficiency**
The following factors can increase the risk of deficiency of this invaluable nutrient:

**Lifestyle:-**
Ideally, every person should spend at least 20 minutes in the sun daily. Anything less can lead to Vitamin D deficiency. On the other hand, you should not spend too much time in the sun, as this can lead to excessive exposure to ultraviolet B rays. Additionally, using sunscreen whenever one goes out in the sun can be a significant risk factor for deficiency. While it can block harmful ultraviolet B rays, it also hinders vitamin D production in one's skin.

**Body Weight:-**
It has been observed that people with high fat levels have minimal vitamin D. Therefore, people who are overweight or obese are at a higher risk of vitamin D deficiency.

Overcome vitamin D deficiency
The following methods can help increase the amount of vitamins in the body and thus overcome nutrient deficiencies:

1. To overcome Vitamin D deficiency, it is recommended that a person spend 20 minutes in the sun every day. This can be combined with outdoor workouts or daily walks. Also, use the **[best Vitamin D](https://www.steadfastnutrition.in/collections/vitamin-d)** supplements that suit the human body quickly and are suitable for our health.
2. Ensure you include vitamin D-rich foods like mushrooms, fish, egg yolks, and fortified cereals. Also, get enough calcium through dairy and eggs.
3. If vitamin D levels in your body are still low, taking vitamin D supplements is still an option. However, this should be done only after consulting your doctor or a certified nutritionist.
4. Applying sunscreen prevents sunlight from reaching your body, which limits vitamin synthesis. It is best to expose the body to the sun's UVB rays to produce vitamin D.

**Vitamin D foods**
Currently, most cases of vitamin D deficiency are caused by a lack of exposure to sunlight. Therefore, the best way to improve its intake is sunlight. However, consuming certain foods can help increase vitamin levels in the body.

**Meat**
Although they may not be the most impressive sources of vitamin D, red meat and poultry both contain the vitamin. Organ meats are the best way to increase your intake of this essential nutrient.

**Mushroom**
Apart from fortified foods, some varieties of mushrooms are the only plant sources of vitamin D. Like humans, mushrooms synthesize vitamins when exposed to sunlight.
Vitamin D foods

**Fish**
While most fish contain vitamin D, more oily or fatty fish are likely to include more than less oily fish. Salmon, trout, mackerel, and tuna are among the most popular fish that are rich in vitamins.

**Eggs**
The egg white may be a source of protein, but the yolk is equally essential. Egg yolk also contains vitamin D, like other vitamins and minerals.

**Heavy Meal**
Vitamin D is available in tiny quantities in natural food sources. However, some foods are rich in nutrients. Many foods and beverages around the world are rich in vitamins. Orange juice, milk, cereal, and oatmeal are the best examples.

**Vitamin D and sunlight**
Exposing your skin to the sun for 20 minutes a day will ensure that the ultraviolet B rays have a sufficient impact on cholesterol in the skin, providing energy for vitamin D synthesis.

Ideally, one should go outside during the afternoon as the sun is at its highest and the UVB rays are most intense. Studies have shown that 11 am and 2 pm are the best times to boost vitamin K synthesis in India.

As crucial as exposing your skin to the sun is for producing this nutrient, excessive exposure can be harmful.

**Here are some of the consequences of too much sunlight:**

1. These are the most common side effects of too much sunlight. Symptoms include redness, swelling, pain, tenderness, and blisters.
2. Spending too much time in the sun causes your skin to age very quickly. This can cause your skin to become more wrinkled, loose, or leathery.
3. Excessive exposure to ultraviolet rays can damage one's retina, increasing the risk of eye problems like cataracts.
4. Too much heat or exposure to the sun can raise the core body temperature. Sunlight synthesizes Vitamin D in the body.

**Vitamin D and Weight Loss**
A lesser-known fact is the connection between vitamin D and weight loss. A vitamin deficiency reduces the level of serotonin in the body. Serotonin is a neurotransmitter that affects everything in the body, from a person's mood to sleep regulation. Thus, we see increased levels of cortisol production. Ultimately, this may slow one's weight loss or even cause the person to lose weight.

The right amount of Vitamin D in one's body aids weight loss by altering the storage and formation of fat cells and increasing serotonin and testosterone levels. It helps keep hormone levels under control, which can also help in weight loss and body fat.

While sunlight may be the best source of vitamins for the body, specific vitamin D-rich foods can also increase the levels of the nutrients in your body. In case of deficiency, supplements can be taken after consultation with a doctor or certified nutritionist. You can also choose Steadfast Nutrition for better results. Steadfast Nutrition is a premium nutrition brand that provides the best vitamin D in India. You can **[buy vitamin D](https://www.steadfastnutrition.in/collections/vitamin-d)** at Steadfast Nutrition without hesitation.