Vitamin D is a fat-soluble vitamin in a family of compounds that includes vitamins D1, D2, and D3. Vitamin D helps regulate the amount of calcium and phosphate in the body.
Vitamin D (also referred to as “calciferol”) is a fat-soluble vitamin that is naturally present in a few foods, added to others, and available as a dietary supplement. It is also produced endogenously when ultraviolet (UV) rays from sunlight strike the skin and trigger vitamin D synthesis.
Benefits of Vitamin D
“Your body produces vitamin D naturally when it’s directly exposed to sunlight. You can also get vitamin D from certain foods and supplements to ensure adequate levels of the vitamin in your blood.”
Vitamin D help fight disease
Reducing the risk of multiple sclerosis (MS).
Decreasing the chance of heart disease
Reducing the likelihood of severe illnesses- vitamin D may make severe flu and COVID-19 infections less likely
Supporting immune health.
Vitamin D may regulate mood and reduce depression
Good Sources of Vitamin D
From about late March/early April to the end of September, most people should be able to make all the vitamin D they need from sunlight.
The body creates vitamin D from direct sunlight on the skin when outdoors.
But between October and early March we do not make enough vitamin D from sunlight. #
Vitamin D is also found in a small number of foods;
oily fish – such as salmon, sardines, herring and mackerel
red meat
liver
egg yolks
fortified foods – such as some fat spreads and breakfast cereals
Another source of vitamin D is dietary supplements.
In the UK, cows' milk is generally not a good source of vitamin D because it is not fortified, as it is in some other countries.
Vitamin D Deficiency
“Several factors can affect your ability to get adequate vitamin D from sunlight alone.”
You may be less likely to absorb enough vitamin D from the sun if you (1Trusted Source):
live in an area with high pollution
use sunscreen
spend most of your time indoors
live in a big city where buildings block sunlight
have darker skin (The higher the levels of melanin, the less vitamin D your skin can absorb.).
The Symptoms of Vitamin D Deficiency
The symptoms of a vitamin D deficiency in adults may include (1Trusted Source):
lead to bone deformities such as rickets in children, and bone pain caused by a condition called osteomalacia in adults.
tiredness, aches, and pains
severe bone or muscle pain or weakness
stress fractures, especially in your legs, pelvis, and hips
Get Inspired
Take care of yourself, do your routine blood check, ensure your Vitamin D level is normal, stay healthy! Good luck!
Reference WHO, NHS, ICSHW, Healthline etc.
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