Nutrition > Vitamin D – All you need to know
26th Aug 2022
Benefits of Vitamin D

Vitamin D – All you need to know

What is vitamin D? 

This vitamin is a fat-soluble nutrient found naturally in certain foods and added to several health supplements. Unlike water-soluble vitamins, any excess is retained in the body rather than washed away with urine. The body may manufacture this vitamin when exposed to UV radiation from the sun, and it is essential for good bones and teeth. While it is not found naturally in many foods, you may increase your vitamin D levels by simply stepping outside in the sun. According to the recent Centers for Disease Control and Prevention (CDC) data, far more people have insufficient levels of vitamin D in their bodies.

Vitamin D’s Benefits

This vitamin increases phosphorus and calcium absorption in bones and teeth, making them stronger. It aids in preventing bone loss and the onset of skeletal illnesses such as osteoporosis. In addition, vitamin D:

  • Helps to balance the amount of calcium in your bloodstream, which helps with heart function, among other things.
  • Helps the immune system by combatting dangerous germs and viruses.
  • Maintains kidney health by correcting mineral abnormalities.
  • Improves muscle function.
  • Maintains the health of neurons and nerve receptors to promote effective brain-body connections.
  • Reduces inflammation

With all of these benefits, a deficiency of this essential vitamin in the body can lead to a variety of issues, including –

  • Osteoporosis and other bone problems, lead to weak bones and an increased risk of fractures.
  • Muscle weakness in seniors increases their risk of falling.

How to Get vitamin D Sources in Your Body

It is an unusual vitamin in that it is likely to be deficient even in a well-balanced diet. According to the Office of Dietary Supplements, exposing your sunscreen-free face, arms, legs, or back to the sun for five to ten minutes between 10 a.m. and 3 p.m. twice a week will provide adequate vitamin of D group. However, such suggestions have their own concerns, particularly skin cancer. Even if sun exposure was not connected to skin cancer and other health hazards, it is not a reliable way for everyone to get enough vitamin D supplements, since there are various gene variations that can disrupt the mechanism that transforms the vitamin of D group into a form that the body can use.

Vitamin D Foods 

While getting all your vitamin needs through diet is difficult, consuming good vitamin D-containing foods does not carry the health hazards associated with excessive sun exposure. According to the Office of Dietary Supplements, the following are some of the best vitamin D sources:

  • Fish liver oil
  • Swordfish.
  • Salmon.
  • Tuna.
  • Orange juice
  • Milk with added this vitamin.
  • Yoghurt enriched with this vitamin.
  • Sardines.
  • Liver of beef
  • Eggs (including the yolk).
  • Cereal enriched with this vitamin.
  • Cheese from Switzerland

How Much vitamin D per Day is required?

The vitamin D normal range you require is based on your age.

Age groupRecommended intake international units (IU)/dayStay below IU/day*
0-6 months old 4001000
7-12 months old4001500
1-3 years old6002500
4-8 years old6003000
9-70 years old6004000
Over 71 years old8004000
Pregnant and Breastfeeding Women6004000

Supplementation of vitamin D

If you are learning how to increase vitamin D, you must ensure that you start taking a supplement. Vitamin D supplementation is generally safe when taken carefully, typically in conjunction with other minerals like magnesium and vitamin K12, and under the supervision of a health professional. However, like any other supplement, vitamin D capsules might interfere with other prescriptions, so it is crucial to discuss any supplements you are taking or any medications with your doctor.

Low vitamin D Problems

Low vitamin D symptoms can take a toll on your health. You can have a number of negative health effects. In addition to rickets in children, adults can suffer from Osteomalacia, a bone-weakening illness. Some vitamin D deficiency diseases are more subtle. For example, you may be getting enough vitamins to avoid major illnesses but not enough to prevent infections, discomfort, and weakness. 


Increased consumption of this vitamin may help relieve depression and increase strength in people who are deficient. When exposed to sunshine, your skin creates vitamin D. The ultraviolet rays help form this vitamin in your skin. It is found in meals such as fish oil, fatty fish, and liver, as well as in some fortified foods and supplements. Due to restricted solar exposure and a limited variety of rich food sources, vitamin D deficiency is rather frequent. Consider supplementing if you don’t spend much time in the sun and infrequently consume fatty seafood. Getting enough vitamins can help improve your health.


What should I know about taking vitamin D?

Vitamin D is usually regarded as safe when taken at appropriate levels. Taking too much vitamin D in the form of supplements, on the other hand, can be dangerous.

How will I feel if I don’t have enough vitamin D?

Muscle weakness, discomfort, weariness, and sadness are all symptoms of vitamin D deficiency.

Should I take vitamin D in the morning or at night?

There is no perfect time of day to take vitamin D tablets.

Is it true that vitamin D causes weight gain?

Increasing vitamin D intake has minimal influence on weight gain or loss.

What are the most common reasons for vitamin D deficiency?

The most prevalent cause of vitamin D deficiency is a lack of exposure to sunshine, which occurs when the diet lacks vitamin D, although various illnesses can also cause vitamin D deficiency.

Read more:

Low Vitamin D – the Bane That Grows Worse With Age

Taking Vitamins Can Improve Your Health

Required Vitamins and Minerals for Our Body