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Sunshine for Health: Get Your Vitamin D
Summer is here, and the sun is shining brightly! Vitamin D is also known as the Sunshine Vitamin. is created in the skin in reaction to sunshine. It is an essential nutrient that promotes calcium absorption and supports bone health, heart health, immune function, muscle function, and the nervous system.
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Get A Second OpinionVitamin D Benefits
Vitamin D, together with calcium, helps protect older adults from osteoporosis. It also inhibits inflammation and regulates cell development, neuromuscular and immunological function, and glucose metabolism.
Low amounts of vitamin D increase the risk of bone pain. , fractures, muscular pain, and weakness. Severe vitamin D insufficiency in older persons (levels less than ten ng/mL) may increase the risk of falls.
Diseases Caused by Deficiency of Vitamin D
- Rickets in children
- Osteoporosis and osteomalacia in adults
- Increased likelihood of bone fractures and muscular weakness
Reasons for Vitamin D Deficiency
- Limited exposure to sunshine.
- Darker skin pigment.
- Malnutrition
- Possible causes of vitamin D deficiency include kidney or liver failure and certain drugs.
- Certain cancers, such as lymphoma
- Family history of vitamin D deficiency or infantile rickets.
Vitamin D Test
The usual range of 25-hydroxy vitamin D is measured as nanograms per millilitre (ng/mL). Many experts advocate a level between 20 and 40 ng/mL, while others say 30 to 50 ng/mL.
Vitamin D Range
- Maintaining a healthy blood level of vitamin D is essential. Aim for:
- 20-40 ng/mL, according to some experts
- 30-50 ng/mL, according to others
Vitamin D from Sun
Regular sun exposure is the most natural way to obtain adequate vitamin D.
To keep appropriate blood levels, schedule 10-30 minutes of midday sunlight many times per week. People with darker skin may require a little extra time.
Your skin's sensitivity to sunlight should determine your exposure time.
Time for Vitamin D from Sun Time
The greatest period for sun exposure is about midday, when you may acquire the most vitamin D from the sun while minimizing your chance of developing cutaneous malignant melanoma (CMM).
Calcium Metabolism
Calcium metabolism depends on dietary intake, efficient absorption within the intestinal tract, maintenance of average blood-ionized calciuconcentrations, storage of calcium within the bone, and retention or excretion of calcium by the kidneys.
Vitamin Deficiency Diseases
- B12 (Cyanocobalamin) : Anemia
- C (Ascorbic acid) : Scurvy
- D (Calciferol) : Rickets
- K (Phylloquinone) : Excessive bleeding due to injury
Good Sources of Vitamin D
- Oily fish (including salmon, sardines, herring, and mackerel)
- Red meat. (If you are pregnant, avoid liver-containing meals.)
- Egg yolks
- Fortified foods include several breakfast cereals and fat spreads.
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Book an AppointmentFrequently Asked Questions
Sun exposure: Spend moderate amounts of time in the midday sun (around lunchtime) with exposed skin (arms, legs, face). Lighter skin tones need less time than darker tones. Diet: Include fatty fish (salmon, tuna), fortified foods (milk, cereals), mushrooms, and egg yolks in your meals. Supplements: Consider taking vitamin D supplements, mainly if sun exposure is limited or you have a deficiency (consult your doctor for advice).
Your body naturally creates vitamin D when UVB rays from the sun strike your skin. The key is moderation to avoid sunburn.
We primarily get vitamin D from sunlight.
Midday (around lunchtime) is ideal because the sun's UVB rays are strongest.
Yes, calciferol is another name for vitamin D. It's the form your body produces from sunlight and the kind you find in most supplements.
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- Dermatology 81
- Endocrinology 72
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- Fertility 201
- Gastroenterology 151
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- Neurology 104
- Oncology 58
- Ophthalmology 31
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- Pediatrics 51
- Procedure 44
- Public-Health 167
- Pulmonology 94
- Radiology 8
- Urology 192
- Wellness 321
- Woman-and-child 111
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