Vitamin D importance and toxicity:

Vitamin D3 health benefits:

Bone health

·         Vitamin D3 is a very important vitamin for the health of bones. Vitamins have a major role in some metabolic processes’ vitamin D helps the absorption of calcium into bones hence strengthening the bones. As a result, it is the cure to many bone-related issues, like arthritis, rickets (softening and weakening of bones) 

Osteomalacia is another bone-softening disease.  

All these diseases have general symptoms of the leg, hip bone cramps, pain, and stiffness. Pain in ankles. Not being able to lift the body’s weight.

·         The new researches now reveal that the role of vitamin D is not just as a vitamin but it also acts like a hormone. 

 The function of hormones is generally affecting many metabolic processes and has an impact on overall health.

Depression treatment

· Seasonal mood variations are experienced by many people. They are generally linked with vitamin deficiency. As in winter we are less exposed to sunlight and produce less vitamin D, We may face depression caused by lesser secretions of serotonin, a hormone of happiness that is released in the presence of a sufficient amount of vitamin D in our body. The correlation between vitamin deficiency and mood is found in much research but the exact cause is not clearly known.

The health of the Respiratory system

Some researches show that the symptoms of lung disorders, even Covid 19, worsen in case of vitamin D deficiencies. As mentioned before it acts more like a hormone affecting many metabolic processes.

 It may have an effect on reducing the chances of type 2 diabetes. Various forms of cancers help improve cognitive function. It helps reverse dementia.

How often can we be deficient in vitamin D?

The daily recommended dose of vitamin D is 600 IU for a normal adult. This required value is slightly more as we age and is up to 800 IU above 70. This value is less in kids approximately 400 IU for the age of under 9.

 

Are we taking enough vitamin D in our diet?

 

 If we include all common sources of vitamin D in our diet including whole eggs. Fish etc, still we will not meet the daily required dose of vitamin D. we can take up to 200 IU in our diet.

So it is obvious that the diet is not enough to fulfill vitamin requirements.

 

How much sunlight for the daily requirement of vitamin D?

What if we include sunlight?

We will have to expose ourselves to sunlight at least 5 times a week. The time duration should be 15 to 20 minutes with one-third of our body exposed to sunlight.

It is not necessary to completely expose the body. In typical summer clothing, the fabric allows the visible sunlight to pass through, as we can see through the thin material. So definitely UV light being more energetic and having a shorter wavelength can penetrate more and touch our body through single layers of a summer fabric.

So the misconception that you only have to expose yourself completely to sunlight is not very much correct. Simply going out, walking in sun, sitting, and spending more time in daylight can fulfill this need.

But the problem comes when we don’t get enough time to go out in sun. Or just living in big cities with skyscrapers or dense populations and not letting sunlight hit us properly makes us deficient in vitamin D. In most cases, people diagnose the symptoms and start taking vitamin D, which is still safe.

Another factor is the vitamin being a fat-soluble vitamin. It stores in our body and stays there for later use. So if we take a larger quantity of vitamin D than we need, then we simply must increase the time after which we will take the next dose. It will not lead to vitamin D toxicity.

How do you know, you need vitamin D:

Vitamin D deficiency symptoms include:

Pain in bones, especially the regions which bear the weight of the bone

Vitamin D-deficient people develop, ankle pain, sciatica pain, and other symptoms related to bone health.

People may experience mood swings and depression.

Cognitive functions can be affected. Lack of focus and dementia can have one of the many other possible causes of vitamin D deficiency. 

What chances do we have to develop vitamin D TOXICITY?

As mentioned before, there are lesser chances of vitamin D overdose,

If we develop vitamin D toxicity, that will be because of the over-dose of nutritional supplements.

 So always take supplements after having a proper test before, or in case you develop very strong symptoms of its deficiency.

If you have the symptoms of nausea, vomiting, weakness, and frequent urination you must get your vitamin da tested. But some are the symptoms of other health issues as well. So be sure to consult the doctor. More vitamin d leads to hypercalcemia, more calcium in the blood that causes the above-mentioned symptoms.

In the later stage, the calcium can be deposited in the kidneys, causing kidney stones. It can deposit in blood vessels, lungs, and heart and cause severe health issues, even more, that the symptoms caused by vitamin D deficiency.

Only considering the symptoms is not obviously the perfect way to get an insight into your health issues. In situations like these, consultation with the doctor, and tests are needed, as some symptoms go for any disease.