Vitamin D, known as the "sunshine vitamin," is crucial for overall well-being, including bone health, immunity, and metabolism. Unfortunately, vitamin D deficiency is alarmingly common, with research indicating that over 76% of the Indian population is deficient. Younger individuals are particularly at risk.
According to Dr Aashish Chaudhry, Director and Head of Orthopaedics and Joint Replacement at Aakash Healthcare, New Delhi, vitamin D is produced when your skin is exposed to sunlight and plays a significant role in preventing diseases like cancer, diabetes, depression, and even autoimmune disorders.
Here's what you should know if vitamin D deficiency is causing you concern as well
Symptoms of Vitamin D Deficiency
Vitamin D deficiency can have serious health consequences. In children, it can lead to rickets, a condition where bones become soft and misshapen. Symptoms of rickets include incorrect growth patterns, bowed bones, and muscle weakness. Dr Chaudhry said that in adults, signs of deficiency may include fatigue, bone pain, muscle weakness, and mood changes such as depression. In more severe cases, it can contribute to osteoporosis and increase the risk of fractures.
Dt Swatee Sandhan, Senior Dietician at Jupiter Hospital, Pune, added that vitamin D deficiency can also cause muscle spasms and lethargy. Over time, low levels of vitamin D lead to bone density loss, making fractures more likely. She also warned that pregnant women are at a higher risk of deficiency, which could have long-term health implications for both mother and baby.
How to Resolve Vitamin D Deficiency
Dr Chaudhry recommended several strategies for addressing vitamin D deficiency:
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Eat Vitamin D-Rich Foods: Consuming fatty fish like salmon, tuna, and sardines can help boost vitamin D levels. Other sources include egg yolks, cod liver oil, and fortified foods like milk, cereals, and orange juice. Checking food labels for added vitamin D is also helpful.
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Get Sun Exposure: Regular exposure to sunlight is a natural way to increase vitamin D levels. Aim for about 10-30 minutes of sun exposure several times a week, depending on your skin type and location.
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Consider Supplements: Vitamin D3 supplements or cod liver oil can help correct deficiencies.
Moreover, Dt Sandhan stressed the importance of consuming good quality fats alongside vitamin D for better absorption. She advised that pregnant women and those at risk should consider supplements as prescribed by a healthcare professional.
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