Why your body needs vitamin D

Vitamin D is one of the most important nutrients our body needs and is often one of the most ignored.

Vitamin D is one of the most important nutrients our body needs and is often one of the most ignored. Blame it on the lifestyle but according to a recent country-wide survey done by SRL Diagnostics, 'Vitamin D deficiency was prevalent in around 69 per cent of the population. Meanwhile, 15 per cent more were found to be vitamin D insufficient, taking the total proportion of risk-prone Indians to 84 per cent,' said Dr BR Das, President-Research & Innovation, Mentor-Molecular Pathology and Clinical Research Services, SRL Diagnostics Limited.

Why we need vitamin D?

Poonam Singh, a Clinical Nutritionist and Certified Diabetes Educator, explains the importance of vitamin D in our bodies. She says, 'Vitamin D is a very important fat soluble vitamin for human body. Here are some of the main functions it performs:

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Helps in maintenance and absorption of calcium which in turn is essential in promoting bone health
Improves Bone Mineral density (BMD), strengthens bones and protects against osteoporosis and fractures
Prevents heart disease and cancer
Increases immunity
Controls cell growth and neuromuscular function
Very important for menopausal women and ageing individuals to prevent risk of osteoporosis
Prevents rickets in children
Helps in muscular strength and functions of the body.'

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Sources of vitamin D

Though the sources of vitamin D are very limited, there is one major, free-for-all source i.e. the sun. 'Exposure to sunlight helps synthesise the vitamin effectively. Get 15 to 30 minutes of sunlight every day, early in the morning without applying sunscreen,' advises Poonam. Here are some dietary sources of vitamin D:

Eggs and oily fish like salmon, sardines and mackerel
It is also present in fortified milk and other dairy products
Cod liver oil is another source
Fortified cereals and soy products

'Low levels of vitamin D in our bodies can lead to several health problems including diabetes, high BP, bone weakness, obesity and nerve-related disorders. The ideal dose of vitamin D ranges between 1,000 and 2,000 IU (International Units) per day,' says Dr BR Das.

These days, many people have low levels of vitamin D in their body. This means, they need to fulfil the deficiency with the help of supplements. But before popping any pill, one should get their vitamin D levels checked and consult their doctor as to which supplement is best-suited for them. People falling under the following categories are more prone to having a vitamin D deficiency.

Vegetarians
Pregnant and lactating mothers
Menopausal women
Ageing individuals
Adolescents

A word of caution when taking supplements, 'Consuming too many supplements over a long period of time can cause more calcium to be absorbed than that can be excreted leading to excessive calcium deposition in the kidneys which can damage them in the long run. Therefore, it is essential to get the dosage right from a doctor,' warns Poonam.

If you are wary of taking supplements, start by getting 15 minutes of sunlight daily and eating foods rich in vitamin D to increase your levels. Remember, ignoring your health now will only lead to bigger problems later in life.

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About the Author

Kriti Saraswat

A keen observer of things around her, Kriti was always inclined towards the journalism field. After internships at various online portals, magazines, both in India and abroad, and an MA from the University of Sheffield, she landed a job with a travel magazine. After a ... Read More