This article aims to clear any doubts and questions you may have about this subject and we will do our best to do so.
Contents
These nutrients are needed to keep bones, teeth and muscles healthy. A lack of vitamin D can lead to bone deformities such as rickets in children, and bone pain caused by a condition called osteomalacia in adults. People at high risk of not getting enough vitamin D, all children aged 1 to 4, and all babies (unless they’re having more than 500ml of infant formula a day) should take a daily supplement throughout the year.
Benefits
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A human body produces vitamin D as a response to sun exposure. A person can also boost their vitamin D intake through certain foods or supplements. However, the body can produce vitamin D. In this article, we look at the benefits of vitamin D, what happens to the body when people do not get enough, and how to boost vitamin D intake.
Deficiency
Absorbing sunlight is essential for the skin to produce vitamin D. Sunscreen: A sunscreen with a sun protection factor (SPF) of 30 can reduce the body’s ability to synthesize the vitamin by 95% or more . Covering the skin with clothing can inhibit vitamin D production also. The American Academy of Pediatrics recommend that all breastfed infants receive 400 international units (IU) per day of oral vitamin D. Supplement drops for babies are available online.
Symptoms Symptoms of vitamin D deficiency may include: regular sickness or infection
fatigue
bone and back pain
low mood
impaired wound healing
hair loss
muscle pain If Vitamin D deficiency continues for long periods, it may result in complications , such as: cardiovascular conditions
autoimmune problems
neurological diseases
infections
pregnancy complications
certain cancers, especially breast, prostate, and colon. Sources of vitamin D Getting sufficient sunlight is the best way to help the body produce enough vitamin D. Plentiful food sources of vitamin D include: fatty fish, such as salmon, mackerel, and tuna
egg yolks
cheese
beef liver
mushrooms
fortified milk
fortified cereals and juices Here, learn how to get more vitamin D from the sun. One microgram of vitamin D is equal to 40 IU.
400 IU (10 mcg). Children 1–18 years: 600 IU (15 mcg). 600 IU (15 mcg).
Adults up to 70 years: 600 IU (15 mcg). Sensible sun exposure on bare skin for 5–10 minutes, 2–3 times per week, allows most people to produce sufficient vitamin D. However, vitamin D breaks down quite quickly, meaning that stores can run low, especially in winter.
1. Vitamin D May Fight Disease
Decreasing the chance of heart disease.
Low vitamin D levels have been linked to increased risk of heart diseases such as hypertension, heart failure, and stroke. But it’s unclear whether vitamin D deficiency contributes to heart disease or simply indicates poor health when you have a chronic condition A recent review found that low vitamin D levels contribute to acute respiratory distress syndrome