Vitamin D Deficiency: Here's How You Can Maintain Vitamin D Levels At Home

Vitamin D is a fat-soluble vitamin

Vitamin D is a fat-soluble vitamin which is synthesised in the body in the presence of sunlight. It is difficult to get sufficient Vitamin D from diet alone. This and insufficient exposure to sunlight are the most common reasons for Vitamin D deficiency. Other risk factors contributing to Vitamin D deficiency are obesity, being overweight and staying indoors. A weak immunity, getting sick or infected too often, bone and back pain, impaired wound healing, bone loss, hair loss, muscle pain and depression are indicative of deficiency of Vitamin D.

How to get sufficient Vitamin D?

Deficiency of Vitamin D is quite common and yet many people are unaware of it. This is mostly because of the subtle symptoms, which one often confuses to be because of other causes. A simple blood test can help in identifying if your Vitamin D levels are optimum or not.

"Vitamin D contributes to the healthy function of our immune system, improving resistance against certain diseases besides ensuring the healthy maintenance of bones and teeth. It also protects against respiratory infections, heart disease and stroke besides reducing the risk of diabetes. It also has a role in reducing cancer-related deaths and also helps in prevention of cognitive decline and dementia," says Dr Rommel Tickoo, Associate Director, Internal Medicine, Max Healthcare. 

Ten to 15 minutes of exposure to the sun can help in getting some Vitamin D. Tuna, sardine, mackerel, salmon, egg yolks, shiitake mushrooms, curd, cottage cheese and milk are some of the food sources of this vitamin.

Also read: Vitamin D Deficiency: Know The Signs And Symptoms And Why The Sunshine Vitamin Is Important For You

Dr Tickoo says that since many people are vegetarians in India it may be difficult to get Vitamin D from diet. "Exposing your arms and legs to sunshine for at least 15 minutes, in the morning hours (around 10 am to 1 pm) can help you get Vitamin D. However, people mostly spend time indoors and hence it may be difficult to get it from sunlight too," he says.

Exposing your arms and legs to sunlight for at least 10 to 15 minutes in morning can give you Vitamin D
Photo Credit: iStock

It is thus recommended to take supplements of Vitamin D to deal with Vitamin D deficiency and maintain its levels at home. "It is better to take Vitamin D syrup as compared to the tablets or capsules. Oral syrups have better absorption. Since Vitamin D is fat soluble and syrups are already mixed with fat, they are better to increase absorption of the vitamin. You can take it once a week for eight to 12 weeks, and then once a month. It is important that people take Vitamin D in prescribed doses as it is essential for a strong immunity, diabetes control, and metabolism," he tells DoctorNDTV.

Also read: Is There A Relation Between Vitamin D Deficiency And Depression? Know All Symptoms Of Vitamin D Deficiency

Remember, too much of Vitamin D is not good for you. It can lead to toxicity. The vitamin is stored in body fat and is released slowly in the blood stream. Thus, effects of toxicity caused by too much Vitamin D may last for several months even after you stop taking supplements.

Dr Tickoo adds that a healthy individual must avoid getting Vitamin D shots or injections. "If Vitamin D shots are given in excess dosage, it can lead to medical complications. Shots of Vitamin D are to be taken yearly, only by people who have intestinal problems, or those who have absorption issues or are bedridden. Unnecessarily taking Vitamin D shots can lead to an overdose or toxicity. This can damage your kidney and increase calcium levels," he asserts.

Also read: Signs Of Vitamin D Deficiency Visible On Your Skin

(Dr Rommel Tickoo, Associate Director, Internal Medicine, Max Healthcare)

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.