The body is a machine, and it needs a full range of nutrients to keep running efficiently. A severe lack of any major nutrients can cause serious health issues. Most of the time, it’s hard to acquire every essential nutrient from natural food sources. To fulfill the body’s requirements, therefore, it becomes necessary to take vitamin supplements.
Vitamin D is an important nutrient. When our daily diet fails to provide the necessary amount, supplements can come to our rescue.
Vitamin D
This is a fat-soluble vitamin. Very few natural food sources contain vitamin D, so taking supplements becomes necessary at times. The human body is able to convert sunlight into vitamin D. If you can manage to get out into direct sunlight for half an hour every day, you need not worry about vitamin D deficiency.
Studies have found that around 48% of girls below 13 years of age do not get a sufficient amount of vitamin D.
Why is vitamin D an essential nutrient?
The primary function of vitamin D is to improve the absorption rate of calcium and phosphorus in our bodies. Calcium is a very important nutrient that the body requires to build strong bones and maintain their density. Poor absorption of calcium causes bone diseases.
Vitamin D deficiency, which restricts calcium absorption, makes our bones, nails, hair and teeth brittle. Another important function of vitamin D is to help regulate the immune system. In the U.S., 40% of the population suffers from vitamin D deficiency-related issues.
This vitamin is also responsible for building and maintaining the health of our nerves and muscles.
Daily vitamin D requirements
The recommended daily allowances of vitamin D for different age groups are:
- Children and teenagers: 15 mcg, or 600 IU, per day
- Infants: 200 IU per day
- Adults up to age 70: 15 mcg, or 600 IU, per day
- Adults above 70: around 20 mcg, or 800 IU, per day
- Expecting and breastfeeding women: 15 mcg, or 600 IU, per day
When vitamin D supplementation is necessary, many dieticians and doctors increase their recommendations to 1,000 IU per day for adults.
What is the result of vitamin D deficiency?
The risk of bone fractures increases in people who have vitamin D deficiencies. Osteomalacia, or the softening of bones, develops in adults.
African American infants and children are more prone to suffer from rickets, a skeletal disorder, due to vitamin deficiency, and 42% of African American women are vitamin D deficient during their childbearing years.
The 3 major sources of Vitamin D
There are three primary ways to get the recommended amount of vitamin D.
Sunlight
This is the most effective and least expensive way to get vitamin D. When our skin is exposed to sunlight, it produces vitamin D naturally.
Sunlight is less effective as a source of vitamin D for certain types of people:
- Older people
- Dark-skinned people
- Obese people
- People diagnosed with kidney and/or liver issues
- People who live where sunlight is limited
Food
Egg yolks, sardines, salmon, tuna and beef are good nutritional sources of vitamin D.
Fortified breakfast cereals, soy milk, bread, and orange juice can also help supply the body’s daily requirement of this vitamin.
Supplements
These days, most people prefer to take vitamin D supplements. When spending time in the sunlight isn’t practical and your food options are limited, supplements are an easy way to fill in the gap.
Dr. Vita is a renowned and trusted online portal for accessing an array of brand-name health supplements. They have a wide selection of the most advanced multivitamins, formulated using globally sourced ingredients. Nature’s Lab is a popularly recognized brand of premium-quality health or dietary supplements.
These are often infused with appropriate doses of other nutrients that help promote and preserve health.
In conclusion
It’s advisable to consult a doctor or a dietician before using any dietary supplement. Many people ask their pharmacist for suitable vitamin D options. Consult a doctor for better recommendations. Vitamin D supplements help improve your health and strengthen your immune system.
