It is an essential nutrient required in our body for the prevention of bone diseases, skin problem, and heart disease. By consuming small amount of seafood like herring, mackerel, sardines and tuna can suffice the requirement of Vitamin D in our body. Nearly 80% – 90% of Vitamin D in the body is produced by the exposure to the sun. This statistic may vary from place, climate and body of every individual living in a certain place.
As it is required to absorb minerals, calcium, and phosphorus in the body from food, it plays an important role in building a stronger immune system and healthy bone structure in the body. The best way to get a healthy dose of Vitamin D is through the sun. When our body is exposed under the sun, the fatty tissues absorb the sunlight and release Vitamin D in the body. With the older people this may vary as the Fatty tissues slowly decline in the aged body.
Due to the overuse of sunscreen on a daily basis and static life inside office or home, many people are getting affected by Vitamin D deficiency and healthy issues associated with this Vitamin. The younger generation should spend some time outside under the sun to get adequate amounts of Vitamin D. To avoid sunburn, one can go out early in the morning. Elders are also advised to go out in a sun or take supplements prescribed by the doctor to avail the benefits of it.
Uses and Effectiveness of Vitamin D
- Cancer: Research suggests that people taking a high dose of supplements with calcium have a lower risk of developing certain types of cancers. However, it does not cure or minimize the effect of cancer among patients affected by this disease.
- Bone loss: Increase in the release of Parathyroid hormone (hyperparathyroidism) can cause bone loss in the body. In such conditions, it’s advised to take it in oral form to reduce the increased level of parathyroid hormone. This condition is mostly seen among women aging above 40 and the condition is medically termed as hyperparathyroidism.
- Cavities: It is said to effective in reducing the risk of cavities among children and adolescents. With the balanced dose of calcium-rich diet one can have stronger teeth naturally.
- Respiratory infections: Children are more prone to catching seasonal flu, especially in winter or rainy season due to lack of Vitamin D in their body. Research shows that if it is taken orally or by adapting Vitamin D rich diet, there will be less risk of school aged children of catching flu. Also, it is beneficial in reducing asthma attack which is triggered by seasonal change or pollen in the air. One should also take note that the effect of this for respiratory infection in children is more effective in comparison to adults.
- Multiple sclerosis (MS): By taking adequate amount of vitamin D can reduce the risk of developing of Multiple sclerosis among women. One can take Multi Vitamins which will suffice the need of Vitamin D in the body.
- Rheumatoid arthritis: Taking it orally with Calcium will reduce the risk of Rheumatoid arthritis and even minimize the effect of the disease. Rheumatoid arthritis is seen more in women in comparison to men so it’s advisable for women to take multivitamin after 40 under the guidance of the physician.
- Weight loss: Sometimes obesity in certain people might be due to the deficiency of Vitamin D in the body. It controls the absorption of other minerals in our blood. If the level of Vitamin D gets imbalanced, it affects the other organs of the body and even might cause hormonal imbalance. For those suffering from obesity should go for the Vitamin D level test and take oral supplements under the prescription of doctor.
Though this has no side effects, still when it’s taken orally in the form of supplements, the person needs to make sure that a supplement doesn’t show any kind of side effect in the body. For those who try to balance Vitamin D by going out in the sun should understand that it can be absorbed in the early morning and not when in the noon as the sun rays are harsher which can damage your skin.
Possible Side Effects and Precautions for Vitamin D
- Pregnancy and Breast Feeding Mothers: Consuming it is safe to take during pregnancy and by breastfeeding mothers, but the daily amount should be below 4000 units. If you consume higher amount of Vitamin D, it will likely to harm the infant. Also, it can cause serious damage to your body too.
- Tuberculosis: For those who are affected by Tuberculosis should take it under prescribed dose as it can create complication which can result into kidney stones or failure of the kidneys.
- Kidney disease: For those who are suffering from Kidney disease should consume a small amount of Vitamin D supplements. Vitamin D tends to increase the calcium level in the body which increase the risk of stone in the kidney or gall bladder. Overdose of Vitamin can likely damage the kidney and in some case it might fail. If you have a history of kidney problem, consult a doctor before taking Vitamin D orally.
One must remember that our body is programmed to absorb Vitamin D from the sun. By staying indoors for longer period of time or using too much sunscreen can reduce the absorption of Vitamin D in the body. Consume sea food and go out in early morning sun will help your body restore Vitamin D level. Create a perfect balance of all the necessary Vitamins to have a stronger body at every stage of your life.