IMPORTANCE OF OPTIMUM VITAMIN D3 LEVEL:
- Data from various research studies reveal that nearly 76% of the Indian population suffers from vitamin D deficiency. The findings revealed that 79% of overall men and 75% of women were found with lower-than-desirable levels of vitamin D in their bodies.
- Anthony Norman, an international expert on vitamin D lists 36 organ tissues in the body whose cells respond biologically to vitamin D. The list includes bone marrow, breast, colon, intestine, kidney, lung, prostate, retina, skin, stomach and the uterus. According to Norman, vitamin D deficiency can negatively impact all 36 organs function.
- Optimal levels of Vitamin D lie between 50-80 ng/ml. A level below 30 ng/mL shows a deficiency.
Symptoms of Low Vitamin D3:
• Muscle weakness, muscle aches or muscle cramps.
• Bone pain and joint pain.
• Low Immunity and frequent infections.
• General Fatigue and tiredness.
• Mood changes and irritability.
• Hormonal imbalances.
• Reproductive health problems.
• Hair loss.
• Skin issues.
• Higher inflammatory markers in blood.
• Impacts cellular health and gene expression.
How to get and maintain optimum vitamin D:
• Supplement : One of the best ways to get daily dose of vitamin D is through supplementation. For most people, up to 4,000 IU is considered a safe daily dose for maintaining healthy levels. Have it with a meal as vitamin D3 needs fat/oil for body to absorb.
• Exposure to Sunlight : Expose your arms, legs, back and abdomen to get more vitamin D. Expose your back as it allows your body to produce the maximum vitamin D. The skin produces more vitamin D in the sun during the middle of the day. Generally 15 to 30 minutes in sunlight would be enough for most of the people. Dark skin people may need to spend more time.
• Egg Yolks (has around 20 IU per egg yolk)
• Eating fatty fish – tuna, mackerel, oysters, shrimp, sardines, anchovies (other kinds of fish do not have vitamin D)
• Good quality forest or wild mushrooms (common button mushrooms found in retail shops do not have vitamin D)
*Do read the Disclaimer