Everything you need to know about Vitamin D

First things first,  What is Vitamin D? 

Vitamin D is a fat-soluble nutrient (it needs to be consumed with a fat source to be properly absorbed)  and it plays a major role in all our physiological functions.  It’s vital for our body and immune system. The most common types of Vitamin D are – Vitamin D3 and Vitamin D2.

Vitamin D deficiency can lead to: 

• Depression
• Osteoporosis
• Diabetes
•  Obesity
• Multiple sclerosis
• Various types of cancer.

  Not getting enough Vitamin D can have serious outcomes like high risk of bone loss in adults and deforming bone disorder in kids. It’s crystal clear, that Vitamin D is one of most underrated mineral in the world since many people think they get enough of it from the sun exposure.  We are all aware that excessive sunlight exposure can increase the risk of skin cancer.
  According to Skin Cancer foundation statistics, one in every three cancer patients is diagnosed with skin cancer and one in every five Americans will develop skin cancer in their lifetime.

  Those are the facts but the questions remain: How should you get Vitamin D?  How much should you get? And when should you worry about Vitamin D levels in your body?

  How can you get Vitamin D?

  Diet

  

  Food rich in Vitamin D are fatty fish: salmon, mackerel, tuna and sardines
  Cod liver oil has high vitamin D levels and provides nearly all of your daily requirements for vitamins A and D. Other foods packed with vitamin D are eggs, fortified milk, select yoghurt brands, and cheese products

  Sunlight
  
  When exposed to the sun, our skin produces Vitamin D on its own. People with fair skin tone require about 45 minutes of exposure, while those with darker skin may require up to three hours a week to maintain sufficient levels.  Using sunblock is critical for protecting the skin from the harmful rays. There are controversial studies on the effects of sunscreen reducing the body’s abilities to synthesize Vitamin D.

  Supplementation

  

  Another way is taking supplements. Vitamin D is coming in pills and liquid form. Generally recommended for people with fat absorption issues, lactose intolerance and milk allergies.

  As an example, most people living in Northern Areas with limited sunlight are required to supplement Vitamin D for optimal body function and disease prevention.

  The high-quality multivitamins contain approximately 50–1,000 IU (international units) of vitamin D in each capsule or tablet

  How do our bodies proceed Vitamin D?

  After the right supplementation or naturally getting it from the food and the sunlight, Vitamin D gets stored in the body fat cells, until it’s needed. It gets converted by the liver and the kidney to an active form that the body needs (going by the name of calcitriol)

  Bottom line

  If you have been diagnosed by any of the above-mentioned illnesses,  it might be advisable to check your Vitamin D levels and act accordingly. Your bones and skin will thank you!

  If you found this article helpful, check out

  The ultimate checklist on how to eat healthy on a budget 

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