One of the most important vitamins for our health, vitamin D, is deficient in many people today. The 'sunshine vitamin', as it is also called, is naturally synthesized by the body from ultraviolet rays absorbed by the sun. It develops in the body in response to sunlight. This biosynthesis process may be inadequate due to problems such as poor dietary intake, absorption, or, in some cases, poor sunlight exposure.

Vitamin D is very beneficial for our overall health and can be stored in body fat until it is needed, but getting enough into our body is not that easy. The main feature of vitamin D is to maintain the right amount of calcium and phosphorus in our blood, which leads to the strengthening of bones. With a lack of vitamin D, calcium and phosphorus may not be absorbed efficiently by the body and the bones may not get enough, which eventually makes them weak and brittle and leads to injury. It can be increased by taking various supplements and foods.

Vitamin D is essentially a prohormone, a precursor to a hormone. Vitamins are generally nutrients that the body cannot manufacture, but vitamin D, on the contrary, can be manufactured by the body. Vitamin D is important because it

• Helps prevent bone fractures
• Promotes healthy bones and teeth
• Prevents osteoporosis or low bone density
• Decreases the likelihood of cancers such as colon cancer, prostate cancer, breast cancer, etc. by affecting the expression of genes involved in cancer development
• Reduces the risk of diabetes in young people by regulating insulin levels
• Reduce the risk of heart disease and heart failure
• Reduce the risk of high blood pressure
• Supports the immune system, brain, and nervous system
• Supports lung function and cardiovascular health.
• Improves mood too!
• These are the benefits of vitamin D for our body. Now let's look at problems due to vitamin D deficiency.
• More fragile bones, prone to fractures
• Children can develop rickets, which prevent their bones from developing properly and stunts their growth. It can also end up causing the problem ointheir immune system
• Adults, on the other hand, are prone to osteomalacia and osteoporosis, which are the main causes of low bone density, making them weaker and more brittle.
• Increased likelihood of cardiovascular disease, autoimmune issues
• Chances of neurological diseases

infections

pregnancy complications

Vitamin D is really important and may need to be checked through a specific medical test if symptoms are evident. Some of the symptoms are-

• fatigue
• Backache
• bone pain
• hair loss
• Muscle aches
• Regular illness

infection

Amount of vitamin D needed

According to experts, children and adults without sufficient exposure to the sun need around 800 to 1000 units of vitamin D per day for a healthy body. At the same time, people over the age of 65 may need more than 1000 units of vitamin D per day due to its minimal interaction with sunlight, which prevents their body from absorbing the vitamins as they were used to it. Exceptions are those who are already deficient in vitamin D. In these cases, they need well over 1000 units per day to recover and maintain the record of 1000 per day.

However, too much of anything is unhealthy, just like vitamins. Some people can take up to 2000 units per day. An overdose of vitamin D can lead to nausea and vomiting, along with an irregular heartbeat.

Sources of Vitamin D.

Although there are additional supplements for vitamin D, sunlight is the best source of vitamin D. Too much sunlight can also lead to serious illnesses such as burns and in extreme cases even skin cancer, while low sunlight exposure can reduce the amount of vitamin D in the body can influence. Also, 10 to 15 minutes of exposure to direct sunlight, twice a day, is enough to maintain vitamin D levels in the body. Exceptions are made when using sunscreen as it prevents your skin from absorbing sunlight and leads to a deficiency.

Vitamin D supplements are readily available in stores and supermarkets, but few supplements are only available with a doctor's prescription, which is recommended for people with vitamin D deficiency.

Some foods that can be a good vitamin D supplement

Cod liver oil

• Salmon, cooked
• Tuna
• Cheese
• Egg yolk
• Mushrooms
• Fortified milk, cereals, and juices

This is the described information about Vitamin D and how it is beneficial for our body. The content here is not entirely attributable to each person, as we have already mentioned, there are always exceptions. To learn more about this, see a doctor and get your vitamin D levels checked.