Vitamin D || Natural sources of Vitamin D || Vitamin D deficiency treatment dose

In today’s situation where COVID-19 is playing a deadly rampage on the human race, do you know what is that one very important nutrient that can help you boost your immunity and helps preventing COVID-19? Lets dig deeper into this,

Vitamin D also called the sunshine vitamin, it is a steroid hormone, produced endogenously with the effect of ultraviolet radiation on the skin or available from exogenous food sources or dietary supplements.





Vitamin D plays a major role in keeping your immune system healthy and may protect you from the respiratory illness.

It also plays a role in maintaining the normal blood calcium and phosphorus level. 

Several studies demonstrated the role of vitamin D in reducing the risk of acute viral respiratory tract infections and pneumonia. 

On the other hand, vitamin D deficiency is associated with inflammatory reactions and immune dysfunction, predisposing individuals to severe infection.



WHAT ARE THE NATURAL SOURCES OF VIT D?

    1. The sun is one of the best sources of Vit D (Sensible sun exposure on bare skin for 5–10 minutes, 2–3 times per week, allows most people to produce sufficient vitamin D)

    2. Fatty fishes and Seafood e.g. – Tuna, Oysters, Shrimp, Sardines, Salmon

    3. Mushrooms, the only vegetarian source of vitamin D.

    4. Egg yolks are another source of vitamin D that you can easily add to your routine.

    5. Cow’s milk, soy, almond, and hemp milk

    6. Orange juice




WHAT ARE THE CAUSES OF VIT D DEFICIENCY?

     1. Skin type :- Darker skin, for example, and sunscreen, reduce the body’s ability to absorb the ultraviolet radiation B (UVB) rays from the sun. Absorbing sunlight is essential for the skin to produce vitamin D.

    2. 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.

    3. Geographical location :- People who live in northern latitudes or areas of high pollution, work night shifts, or are homebound should aim to consume vitamin D from food sources whenever possible.

    4. Breast feeding :- Infants who exclusively breastfeed need a vitamin D supplement, especially if they have dark skin or have minimal sun exposure. 


WHAT ARE THE SYMPTOMS OF VIT D DEFICIENCY?

     1. Regular sickness or infection

    2. Fatigue

    3. Bone and back pain

    4. Low mood

    5. Impaired wound healing

    6. Hair loss

    7. Muscle pain



If Vitamin D deficiency continues for long periods, it may result in complications

     1. cardiovascular conditions

    2. Autoimmune problems

    3. Neurological diseases

    4. Infections

    5. Pregnancy complications

    6. Certain cancers, especially breast, prostate, and colon cancer.




WHAT IS THE DOSAGE OF VIT D?

(One microgram of vitamin D = 40 IU)

The recommended daily intakes of vitamin D are as follows:

     1. Infants 0–12 months: 400 IU (10 mcg).

    2. Children 1–18 years: 600 IU (15 mcg).

    3. Adults up to 70 years: 600 IU (15 mcg).

    4. Adults over 70 years: 800 IU (20 mcg).

    5. Pregnant or lactating women: 600 IU (15 mcg).




WHAT ARE THE RISKS OF EXCESS CONSUMPTION OF VID D?

The upper limit that healthcare professionals recommend for vitamin D is 4,000 IU per day for an adult. 

Excessive consumption of vitamin D can lead to over calcification of bones and the hardening of blood vessels, kidney, lung, and heart tissues.

The most common symptoms of excessive vitamin D include :-

     1. Headache 

    2. Nausea

    3. Loss of appetite

    4. Dry mouth

    5. A metallic taste

    6. Vomiting

    7. Constipation

    8. Diarrhea

Excess vitamin D usually occurs from taking too many supplements. It is best to get vitamin D from natural sources.

If someone is taking supplements, they should choose their brand carefully.

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