Vitamin D is a very critical nutrient needed for good health. And also, it is really important for strong bones. Vitamin D has a big role in calcium and phosphorus absorption and homeostasis, and it helps to regulate how much calcium remains in our blood. Vitamin D functions like a hormone. Every cell in your body has a receptor for it. Vitamin D also has a significant role in immune function and physical performance related to muscle health.
According to studies, Vitamin D deficiency affects almost 50% of the population worldwide. The main reason is reduced outdoor activities and environmental factors (Air pollution). The body produce Vitamin D in response to the sun exposure on the skin. People with chronic liver and kidney disease are at high risk of Vitamin D deficiency. Both are main organs for the production and maintenance of Vitamin D.
- Muscle Pain
- Joint and Back Pain
- Fatigue and Tiredness
Many studies are now showing an association between Vitamin D deficiency and cancer, cardiovascular disease, diabetes, autoimmune disease, thyroid, etc.
Vitamin D sources
About 50% to 90% of Vitamin D is absorbed through the skin via sunlight, while the rest comes from the diet. Vitamin D is referred to as the amounts of sun light exposure. 10 to 15 minutes twice a week induce the body to make sufficient vitamin D from cholesterol. It technically is a pro hormone rather than a Vitamin.
Best Time of Sun Exposure for Vitamin D
According to studies, casual exposure to solar radiation wavelengths 290-315 nm results in the cutaneous production of previtamin D3, and for 290-315 nm wavelength (the best time is 11:00am to 02:00pm) will promote vitamin D production in the skin year round.
Second source of vitamin D comes from food and supplement intake. Fish liver oil provides an abundance of vitamin D. Smaller amounts are found in butter, egg yolks and liver.
On the other hand, too much vitamin D can cause elevated calcium and phosphorus levels and may lead to headache, nausea, and eventually calcification of the kidney, heart, lungs, and tympanic membrane of ear, leading to deafness.
People think it as a Vitamin, but it is a Pro Hormone rather than a Vitamin, which regulates many of your bodily functions. It affects your body weight as well as your moods. Deficiency of Vitamin D can lead to depression and weight gain also and in many cases, hypothyroid as well.
Always keep your Vitamin D levels to the optimal by having 10-15 minutes of sunlight twice a week. It will make you feel more energetic.
Always consult with your doctor if vitamin D deficiency or too much vitamin D comes in your reports.