It’s quite a sensitive & complex subject, as such we will do our best at providing a clear and concise article to clear any doubts you may have.
Meet The Mark
Mumbai-based Tanvi Dalal, founder of WellNest Nutrition, recommends her clients to take multivitamin supplements, adding, “Many people, without testing their levels, assume they are eating a lot of vitamin D-rich foods, such as one piece of salmon for dinner or a whole bowl of cereal which is fortified with vitamin D. These portions are not enough; matching up to 800 IU is very tough. A can of tuna can claim to have 500 IU, but you will not eat the whole can, only two tablespoons most likely. Sunscreen-lovers may balk at such a suggestion, but Tanvi affirms that SPF will filter out your sunlight exposure and stop vitamin D production.
Tanvi Dalal, M.S., of Mumbai-based WellNest Nutrition
At-risk groups — children younger than five years old, those who are pregnant or breastfeeding, people with dark skin, those who are obese, and those over 65 years — definitely need the supplements. During the time of lockdown, pharmacies across the country have, in fact, upped their stock on vitamin D supplements, so Tanvi advises speaking to your doctor or nutritionist before finding the best one for you and your family. Dr Kataria adds that there are vitamin D intramuscular cholecalciferol injections which have doses upwards of 3,00,000 IU, which can sustain the body for three to four months, but it is not wise to go to a clinic to take these right now, unless your doctor recommends it.
Dietary must-haves Cod liver oil, and fish such as sardines, trout, hilsa, salmon, sword fish, mackerel, and tuna, are good sources of vitamin D. Egg yolk (both chicken and quail are good too). Mushrooms are the only known plant food that naturally has the vitamin. Leaving them out in the sun for about 15 to 30 minutes increases levels.
India’s food industry vouches for foods with fortification: all grades of milk and milk products (such as curd and yoghurt), as well as widely-consumed food items such as atta and rice flour.
Fit, Inside-Out
As the lockdown continues, our home workouts become something of a must-do. Lockdown blues are also on the prowl and vitamin D deficiency is linked to declining mental health, so it does not hurt to cover your bases, as your mental health is already vulnerable in these difficult times.
Dr Kataria says, “Both vitamin D and B12 deficiencies are related to depression and anxiety, especially at this time. That and a good diet, exercise, and sunshine.