3 Ways Your Body Can Get Enough Vitamin D

Vitamin D, also known as the sunshine vitamin, is vital for the body and its functions. However, because of improper diet and certain lifestyles, many individuals may not be getting enough of the vitamin like they are supposed to.

Vitamin D deficiencies are common and, most times, people are unaware of it. However, the deficiency comes with signs and symptoms that indicate that your body is not getting enough of the vitamin.

Signs And Symptoms Of Vitamin D Deficiency

If you don’t have enough of the vitamin, do not ignore the following signs and symptoms that your body may show:

  • Weak immune system
  • Muscle pain
  • Weak bones
  • Depression
  • Impaired wound healing
  • Hair loss

So, if you have observed any of these symptoms but have not been able to figure out the cause of it, then it may be because your body is deficient in vitamin D.

If you consult your healthcare provider and you know for sure that your body is deficient in the vitamin, then, your next step is to provide your body enough of it.

Ways To Fight Vitamin D Deficiency

Unfortunately, even if you follow a well-balanced diet providing your body with all the

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essential nutrients and vitamins, you may still find that you are not getting enough of the vitamin D. This is because there are very few sources of food that may help your body get the vitamin. Let’s take a look at the ways you can fight vitamin D deficiency.

1. Expose Your Skin To Sunlight

Expose Your Skin To Sunlight

Exposing your bare skin to sunlight is one of the most efficient ways you can get rid of vitamin D deficiency. Your skin makes vitamin D which is used by the body when you are exposed to sunlight.

The amount of vitamin D that your body makes depends on how strong the sunlight is when are exposed to it. This means that better vitamin D is produced during the middle of the day when the sun’s rays are the strongest. However, this does not mean you have to spend hours in the sun because overexposure can deplete the vitamin D, too.

Reports also suggest that ultraviolet B

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(UVB) rays are responsible for helping your body produce its vitamin D.1 A couple of minutes (15 minutes) during the middle of the day is sufficient for light-skinned individuals whereas dark-skinned individuals may require more time in the sun (about 30 minutes to an hour).

Also, it is important to expose large areas of your body like the back rather than focusing on exposing smaller parts like your face and arms. This is because the more areas of the body exposed to the sunlight more is the production of vitamin D in your body.

Just make sure you are not overexposed to the sun’s rays and get yourself sunburned.

2. Try Vitamin D Supplements

Try Vitamin D Supplements

Vitamin D supplements should be taken only after you pay a visit to the doctor. Self-medication is never a solution to your deficiencies. There are two kinds of vitamin D supplements available in

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the market: vitamin D2 and vitamin D3.

Vitamin D3 supplements are recommended because this is the vitamin D that your body produces when your skin is exposed to sunlight. Sometimes, the doctors may prescribe vitamin D2 supplements because of their availability in the drugstores. Also, if you are a vegetarian it will be better to go for D2 supplements as D3 supplements may not pure vegetarian pills.

Vitamin D supplements can be eaten anytime during the day, before or after meals. Most people can digest them easily and may not have serious side effects. This does not mean you can go beyond the recommended intake for meeting your body’s needs.

Always remember to stick to the recommended intake. This is because excessive vitamin D can lead to vitamin D toxicity affecting your health adversely. It may cause non-specific symptoms such as anorexia, weight loss, polyuria, and heart arrhythmias.

The recommended intake of vitamin D for adults and children in micrograms (mcg) and International Units (IU) is as follows:2

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Age Males Females Pregnancy Lactation
0–12 months
10 mcg 10 mcg
400 IU 400 IU
1–13 years
15 mcg 15 mcg
600 IU 600 IU
14–18 years
15 mcg 15 mcg 15 mcg 15 mcg
600 IU 600 IU 600 IU 600 IU
19–50 years
15 mcg 15 mcg 15 mcg 15 mcg
600 IU 600 IU 600 IU
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style="text-align: center;" data-sheets-value="{"1":2,"2":"600 IU"}">600 IU
51–70 years
15 mcg 15 mcg
600 IU 600 IU
Above 70 years
20 mcg 20 mcg
800 IU 800 IU

 

3. Consume Vitamin-D Rich Foods

 Include Vitamin-D Rich Foods

Although there are very few dietary sources that can provide your body with the vitamin D it requires, make an effort to have more of these foods listed below:3

  • Fatty fish like salmon and tuna
  • Fish liver oils
  • Beef liver
  • Cheese
  • Egg yolks
  • Certain mushrooms
  • Fortified dairy products like milk
  • Fortified juice like orange juice
  • Fortified breakfast cereals
  • Fortified infant formula for babies

So, if your fatigue and moodiness are because of vitamin D deficiency, make sure you expose yourself to enough sunlight during the middle

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of the day and include vitamin-D rich foods like the ones mentioned. Use supplements only under the guidance of a doctor and have them only in the prescribed amounts.

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