Here 3 Ways to Increase Vitamin D levels in Your Body

Blogs08 Aug 2024

Are you constantly tired or face muscle or bone pain regularly? Do you not sleep well, and are you facing hair loss and other concerning issues? Then you might have a Vitamin D deficiency. This is a widespread deficiency in India. According to a 2023 study done on a large sample size of individuals all over the country, it was found that nearly 76% of Indian adults suffer from low levels of Vitamin D.

This is an alarming number as Vitamin D is important for calcium absorption in the body and plays an important role in the strengthening and developing bones and muscles.

Some common symptoms of Vitamin D deficiency are

• Fatigue
• Aches and pains
• Bone loss
• Depression or feelings of sadness
• Loss of appetite
• Pale skin
• Getting sick more often
• Having sleep issues
• Hair loss

How to Increase Vitamin D in the Body

According to the Indian Council of Medical Research, adults need 600 IU/day of Vitamin D to stay healthy and prevent a deficiency. Here are three ways to get it:

1. Get Enough Sunlight

You might think you get Vitamin D from sunlight but that’s false. The Ultraviolet rays (UV rays) of the sun interact with the skin to activate the synthesis of Vitamin D in the body. That’s why going on walks and taking in enough sunlight is important to keep your Vitamin D levels high. If you want to increase your Vitamin D, aim to walk in the sun for a few minutes without the use of sunblock. Try 5-30 minutes of walking daily to ensure that you meet your daily vitamin D requirements.

Some factors that may affect your skin’s ability to synthesise Vitamin D from the sun:

• Geographic location - In colder areas where the sun comes out rarely, it can be difficult to produce vitamin D.
• Age - Ageing can naturally reduce your skin’s ability to produce vitamin D.
• Skin tone- Darker skin tones have more melanin, a compound that may prevent or reduce Vitamin D production in the skin. People with darker skin tones will need more time in the sun to increase their Vitamin D levels.
• Sunscreen and clothing - While it’s good to protect your skin from sun damage and ageing when you are out taking in the sun for Vitamin D, avoid very thick clothing or sunblock. These could act as barriers to vitamin D synthesis.

2. Consume the best sources of Vitamin D

You can also explore food options that are good Vitamin D sources. This is an effective and natural way of increasing your levels. Try adding these food sources for Vitamin D:

• Fatty fish (salmon, tuna, mackerel)
• Eggs
• Fortified foods (milk, cereals, orange juice)
• Mushrooms
• Dairy products

3. Vitamin D Supplements

One way of treating a vitamin D deficiency is through dietary vitamin D supplements. Vitamin D is typically available in two forms: Vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol). Doctors often prescribe supplements with these if a patient is tested and found to be deficient in this nutrient. If you are feeling any vitamin D deficiency symptoms, check with your physician before starting any supplements.

Conclusion

In short, Vitamin D is an important nutrient which many in India are found to be deficient in. Having a vitamin D deficiency can cause symptoms like bone pain, back pain, bone loss, aches, weakness, fatigue etc. The main four ways of increasing your Vitamin D levels are by increasing your sunlight exposure, adding rich sources of vitamin D like fish, eggs, cereals etc, to your diet, and taking Vitamin D dietary supplements (if advised by your doctor). Try these solutions and make a positive change in your Vitamin D levels!

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