Vitamin D is a fat-soluble vitamin which our body requires to function properly and we can get it through some sorts of food or supplements. But it's also a hormone which our body can make on its own.
The importance of vitamin D lies in the fact that it helps us retain calcium and phosphorus, which are important when it comes to bone building. Also, one of the easiest ways for the body to produce vitamin D on its own is by being in direct sunlight.
Vitamin D deficiency
The loss of vitamin D inside the body is not as obvious in adults as it is in children. Nevertheless, there are some symptoms you should pay attention to which can point to this problem.
If you're experiencing abrupt mood changes and fatigue, it's possible the cause is vitamin deficiency. People who don't have enough vitamins in their bodies often experience similar symptoms as people with depression. So it's very crucial to keep track of your vitamin D intake.
Muscle cramps are also a very common indicator of nutrient deprivation. Cramps are a normal occurrence for most people, but if it happens once or multiple times a day, it's a sign you should check with your doctor if everything is okay. This also applies to bone pain, especially in your back and spine.
Causes of low vitamin D
The easiest intake of vitamin D is through the sun - the cholesterol in our skin makes it when it's exposed to sunlight. It is recommended to get between 10 and 30 minutes of outdoor time to have the optimal vitamin levels.
But the duration of your exposure depends on the type of your skin. People with dark-coloured skin have a much harder time getting their vitamin D this way because they would have to be outside much longer to get any kind of results. And on the other hand, fair-skinned people can't stay in the sun for too long because they would risk getting sunburns all over their face and body.
Another cause is your diet. Fish and dairy provide a good amount of vitamins and if you don't have a habit of adding them to your meals, you won’t get enough nutrients and minerals which are responsible for bone flexibility.
Working indoors and spending a lot of daytime indoors makes it hard for your skin to absorb nutrients from the sun. Spending more of your time outside has many benefits for your mental and physical health.
Food for vitamin D deficiency
As mentioned before, sunlight is the most popular way to gain some vitamin D in your blood cells so try to get as much sun on you as possible.
The next best way is to try and eat more fish meals - tuna, salmon and swordfish are all good choices, but feel free to pick according to your personal taste.
Dairy, such as milk, yoghurt and cheese is a very good source of vitamin D because of the calcium which is known for strengthening the bones.
Also, vitamins can be found in an egg yolk. Even though most of the protein is in the white part, egg yolk is full of vitamins, minerals and nutrients.
Vitamin supplements
The most common way for people to up their vitamin D intake is through food supplements. They're usually in the form of a tablet so they're easy to take and very effective.
The dosage depends on multiple factors such as age, weight and lifestyle, but the overall recommended dosage is 400-800 IU of vitamin D per day.
Vitamin D3 is a supplement which helps your body absorb phosphorus and calcium. It’s most effective when it’s taken right after a meal. It’s suitable for adults and children over 3 years old. It’s vegetarian and vegan with no artificial flavours or colouring.
Vitamin D intake is extremely important and healthy for children as their bodies and bones grow and develop. So it's important to feed your kids food with enough vitamin D levels.