How to prevent a vitamin D deficiency:
Vitamin D is made in the skin when it is exposed to UV light. Too much UV radiation can actually damage skin cells and may also lead to skin cancer. But the vitamin is needed for normal bones and a healthy immune system, according to the NHS. Being able to absorb vitamin D from the sun can prevent a vitamin D deficiency, so the most important thing you can do is make sure you have a nice big breakfast in the mornings, adds the nutritionist. “Some people find they become deficient when they’re tired, and have less time to get their quota of sunlight,” he tells us.
What happens to your bones?
“Your bone density is determined in part by vitamin D. When you have lower levels, it’s like eating less broccoli. As well as adding a ton of health benefits, it also helps us stay young by helping our bodies generate the energy we need to stay alive,” Lee tells us.
We all need vitamin D to survive, but most of us don’t produce enough in our bodies, and that means most of us are deficient. “Eating a high-calcium diet will increase your vitamin D, while getting sunlight will be an even better source of it.”
We need vitamin D to make our bones strong and healthy
“The NHS recommends that you have 10 micrograms of vitamin D a day. This works out at 30 minutes in the sunshine and another 10 minutes in the evening. “The biggest problem for most people is the lack of sunshine. It’s always sunny, but if we spend most of our time indoors where it’s cloudy, we’re only having a small amount of vitamin D in our body. This can have serious effects on our bones.”
How to prevent a Vitamin D deficiency: Supplement
The NHS recommends that adults take a daily supplement containing at least 1,000 international units of vitamin D, which is the RDI.
Common first-time diabetes symptoms Mon, January 1, 2018 What are the most common first-time diabetes symptoms? Play slideshow Getty 1 of 11 Common first-time diabetes symptoms
There’s currently no cure for diabetes, and people with diabetes can develop a vitamin D deficiency
The recommended amount of vitamin D should be taken in the evening and before bedtime, the UK’s Chief Medical Officers have said. However, supplements containing 20mg of vitamin D may also be effective, although most products available on the high street contain 10mg. However, the number of vitamin D supplements on the market does not mean it’s an easy thing to take, or that it’s more effective. While some of the ingredients in these supplements may be effective for you, you can still get a vitamin D deficiency from taking just a normal vitamin tablet, especially if you are deficient.
Certain foods can help prevent a vitamin D deficiency
Nutrients that are also deficient in our diet that we can get from eating a healthy diet are calcium and vitamin B12, says the nutritionist. Vitamin B12 helps our bodies to make red blood cells and help our nervous and immune systems to function properly. Vitamin B12 can be found in meat, eggs, fortified breakfast cereals and fish, while vitamin D can be found in dairy products, eggs and oily fish such as mackerel, tuna, salmon and trout. “All these nutrients, like calcium, help your body to function. So if you’re deficient in one, you’re going to be deficient in the others. We need all of them for healthy skin, strong bones, and immune systems,” Lee explains.
Getting plenty of vitamin D can help people to ward off depression
Other foods that can help prevent a vitamin D deficiency include tomatoes, as they’re high in a vitamin called lycopene, which can boost immunity and reduce heart disease risk, says the nutritionist. Spinach also contains vitamin C, which reduces the risk of strokes and protects the heart. “There’s currently no cure for diabetes, and people with diabetes can develop a vitamin D deficiency. Getting enough vitamin D can help to ward off depression too.”
Studies have linked low vitamin D levels with depression and mood disorders
Mid-March is the time to be spending time in the sun
“I recommend that you get outside and be in the sunshine – as soon as the sun is up and as much as you can throughout the day. You should be out in the daylight as much as you can – I always recommend 10 minutes a day outside to give your skin the sun boost. “As much as you can avoid artificial sunlight as much as possible.” Studies have linked low vitamin D levels with depression and mood disorders, as well as asthma. So, how do you get your daily dose of vitamin D? For vitamin D supplements, Lee suggests looking for one that’s vitamin D3, as it’s the most active form.
We should be taking vitamin D supplements at least twice a week
Always check that the vitamin D3 supplement does not contain any additional ingredients. Some supplements that are available for purchase on the high street contain additional vitamin D4, as this has been shown to be equally active as D3, but it’s absorbed much more slowly. “Even if you use a D4 supplement, you can still take the D3 supplement, as you still need to keep vitamin D levels high enough to prevent a deficiency,” Lee adds. The Canadian Society of Endocrinology (CSE) recommends that you take daily doses of 400IU, although this amount may vary according to your age, how you live and where you live. “I advise that you take them at least twice a week, if you want to remain healthy.
Other nutrients that can help reduce the risk of depression include magnesium
Go outside and get some sunshine. If you spend a lot of time indoors, your skin may get very pale and dry and be more susceptible to getting dark spots if you aren't getting enough UV rays.
Eat a healthy diet. People are often deficient in vitamin D because they are eating foods that lack the nutrient in the first place.Be careful of foods with vitamin D and calcium in them. Dairy products, fatty fish, spinach, orange juice and some juice drinks, canned tuna, meats, meat products and bread are very low in vitamin D. If you eat a balanced diet, you will get enough vitamin D. Most people are eating too much processed food or foods fortified with vitamin D. Read the labels.According to official estimates, Vitamin D deficiency affects around 10% of the Indian population.In most of the northern parts of India, and with growing urbanisation, the percentage of people who consume supplements has gone up in a big way.And due to this increasing demand for supplements, a lot of fake brands are going about marketing their own variety of vitamins and supplements, mainly to fulfill the demands of the Vitamin D consumers.All fake vitamin supplements and powders in the market are not as nutrient-dense as their natural counterparts.
It is important to take a few steps before taking any kind of supplements, be it a vitamin or a vitamin D supplement. You need to check if the supplement is genuine or not, by trying it out on yourself first before putting it in your body.Make sure you are not taking a supplement that you are not supposed toAs we know, supplements are recommended when we need to replenish our lost vitamins or in case we are deficient in it.
And it is very important to know if there are any dietary restrictions before taking any supplements. For example, women who are pregnant need to be extra cautious about taking vitamin D supplements. In case, it is found that they are not eating enough of the right kinds of foods, the supplements can be harmful.You should also be aware of your vitamin D levels before taking any supplements as they can vary widely from day to day.Stay away from diets that have a high intake of oily or fatty food.Severe vitamin D deficiency can result in a number of health complications, which can be fatal, leading to heart diseases and other illnesses.In many cases, it leads to bone deformities.The consumption of oily and fatty foods leads to an increased intake of vitamin D from the food. But this will lead to an unbalanced intake of vitamin D in your diet and may harm your overall health.In case you are suffering from a severe Vitamin D deficiency, see a physician
You can’t take care of yourself if you are unaware of your body’s vitamin D status. A severe Vitamin D deficiency can cause heart disease, kidney damage and even raise the risk of having an infection.And according to experts, many people don’t realise that they are deficient in the vitamin.You should also visit a physician at the earliest, who will tell you what can be done to improve your vitamin D levels.So, we are happy to let you know that being deficient in the vitamin can be corrected and you can easily prevent it at your own home, which we also know is really annoying to do.Do not use sun block. The sun’s ultraviolet rays can also damage your skin cells. Also, sunburns can damage the cells in your eyes.Minimize sun exposure between 10 a.m. and 4 p.m.
Eat vitamin D-rich foods. Fish, eggs, liver and dairy products are good sources of the nutrient. If you are vegan, you can try adding foods high in vitamin D to your diet. You can also get vitamin D from the milk in some cereals, yogurts and frozen food.You can also take a supplement. Some adults need as much as 4,000 international units a day while others need up to 4,000 to 6,000 IUs a day.
Talk to your doctor before taking a supplement. You can get most vitamin D from the food you eat and supplements can not replace a healthy diet.Many people also get vitamin D through sun exposure. Your skin makes the nutrient when it is exposed to ultraviolet light, which comes from the sun or the sun blocks. Sun exposure in the winter time is not enough. You can also get your vitamin D by going to the beach, taking a walk outside and gardening.You should check with your doctor about supplements if you are concerned about your vitamin D levels.
Watch For These Dangers of Vitamin D Deficiency
- Hypovitaminosis D. It can cause anemia, weakness, fatigue, poor vision, mental confusion, sleep disorders, bleeding in the gastrointestinal tract, tooth loss, kidney damage, and increased risk of death.
- Vascular Dysfunction. High doses of vitamin D can also reduce the ability of blood to clot.
- Kidney Problems. High doses of vitamin D can reduce the ability of blood to flow through the kidneys. High doses also can cause nausea, vomiting and loss of appetite. It is recommended that adults take no more than 4,000 to 6,000 IUs a day. Children and adolescents should take no more than 2,000 to 4,000 IUs a day.
- Liver and Kidney Damage. As your body accumulates more of the vitamin, your liver and kidneys can be damaged. This can lead to liver failure, hypoalbuminemia and even cancer. It is important to tell your doctor about any symptoms you are experiencing, including any signs of liver or kidney damage.
- Kidney Stones. Although it is rare, kidney stones can develop from excessive amounts of vitamin D. Kidney stones can be painful and sometimes cause discomfort or bloating.
