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Vitamin D- Sunshine vitamin

What is Vitamin D ?

Vitamin D is a fat-soluble vitamin, produced endogenously when ultraviolet (UV) rays from sunlight strike the skin and trigger vitamin D synthesis. It is naturally present in a few foods, added to others, and available as a dietary supplement.

How to get vitamin D from Sun ?

When your skin is exposed to sunlight, it manufactures vitamin D. The sun’s ultraviolet B (UVB) rays interact with a protein called 7-DHC in the skin, converting it into vitamin D3, the active form of vitamin D.

What is the best time for sun Exposure?

Between 10 a.m. and 3 p.m. is the usual window for significant sun exposure. Allow 10 to 15 minutes of unprotected sun exposure to your arms, legs, abdomen and back, Later follow up with good sun protection, like a 30-SPF or higher sunblock.

Food Sources for Vitamin D

Cin Mushrooms exposed to UV lights, cod Liver oil, Sardines
Egg yolk, fortified milk and yogurt, Liver.

What is the healthy Level of Vitamin D?

Below 30 nmol/L: Deficient. Talk to your doctor about supplements.
30 to 50 nmol/L: Generally inadequate for bone and overall health.
50 nmol/L and above: Adequate (but more is not necessarily better).
125 nmol/Land above: Too high (may have adverse
effects).

Who are at risk?

People who are Working indoors Older Obese Dark skinned
Inability to process vitamin D (due to kidney or liver diseases) Inadequate diet intake and Salmon

How you know you are deficient in Vitamin D ?

Frequent infection or illness Muscle stiffness /Weakness Fatigue
Bone and joint pain Frequent fractures because of falls Depression Slow wound healing Developmental delays in children Supplements

There are many types of vitamin D preparations available for the treatment of vitamin D deficiency or insufficiency. The two commonly available forms of vitamin D supplements are ergocalciferol (vitamin D2) and cholecalciferol (vitamin D3). Vitamin D3 found to be better rather than vitamin D2, because vitamin D3 may raise vitamin D levels more effectively.

Dosing : The recommended dose of vitamin D depends upon the nature and severity of the vitamin D deficiency which should be prescribed by medical practitioner

Dr. Saradha, Ph.D

Dr. Saradha, Ph.D

Author
Pearlson's Pain Management and wellness centre

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