Sunshine Vitamin…Vitamin D

Hello all,

Today we would talk about Vitamin D and calcium. Vitamin D also called as SUNSHINE VITAMIN. Nevertheless, we all know the relation between vitamin D and calcium.

Role of Vitamin D in our body:

1. Absorbs calcium.
2. keep bones healthy.
3. keep depression at bay.
4. boost the immune system. Its role in this COVID pandemic in helping to boost immunity is evident.
5.  reduce the risk of heart diseases.
6. maintains health of nervous system and the brain.

Daily recommended doses of Vitamin D:

It depends usually on age. But usually, it is 15mcg (600IU).

Doses increases as age advances above 70 years to 20 mcg

Do we need more vitamin D in winter?

As we all know the body makes vitamin D when skin is directly exposed to the sun, and most people meet at least some of their vitamin D needs this way. In winters, we tend to go out less. Also during the cloudy days, shade, and having dark-colored skin also cut down on the amount of vitamin D the skin makes. So at such time, it becomes necessary to fortify it.

Which are foods high in Vitamin D?

Very few foods have natural vitamin D esp if you are vegan. But fortunately with have some fortified foods with it. Some of them are:

• Cow’s milk…it contains calcium, phosphorus and riboflavin.
• yoghurt.
• cereals and oatmeals.
• fruits like orange juice.
• cheese, cottage cheese called paneer.  It is rich source of vitamin D.
• mushrooms
• fishes like salmon, tuna, and mackerel.
• egg yolk.
• meat.

What kind of vitamin D supplements are available?

It is available in 2 forms :

D₂ (ergocalciferol) and D₃ (cholecalciferol).

Am I getting enough Vitamin D?

Blood levels of 25-hydroxyvitamin D

10 ng/ml Deficiency

10 – 30 ng/ml  Insufficiency

30 – 100 ng/ml Sufficiency

>100 ng/ml Possible Toxicity

Certain age groups and people who tend to have less vitamin D.

• breastfed infants and lactating mother.
• old age
• young adults with sedentary lifestyle who less exposure to the sun.
• people with celiac disease and Crohn’s disease.
• people with dark skin tend to absorb less sun.
• obese people because body fat binds to vitamin D and prevents it to come blood.

What are the common effects of vitamin D on health?

1. Osteoporosis…i.e excessive less calcium in bones leading to easy fracture.
2. It said to protect against some colon cancers and perhaps some breast and prostate cancers too.