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We all know well that vitamins are necessary for the body to carry out its normal day to day functions. Any kind of deficiency or even excess of these vitamins can be harmful to the body and may hamper its normal functioning.
Indian dietary habits have undergone a drastic change in the past few years. Adoption of western food habits resulted in an increase in consumption of preserved, processed and ready-to-cook foods that has impacted the health of people in the form of nutritional deficiencies in spite of eating sufficiently.
In spite of India being a tropical country, sedentary lifestyle, physical inactivity and lesser time spent in outdoor activities can also be attributed to vitamin D deficiency among the general population.
Vitamin D is a fat-soluble nutrient which is produced naturally by the skin on exposure to UV rays of the sun. It is therefore also called the Sunshine Vitamin.
Category | Daily requirement (IU – International units) |
Children | 600 IU |
Teenagers | 600 IU |
Adults up to 70 years | 600 IU |
Adults older than 70 years | 800 IU |
Pregnancy and lactation | 600 IU |
Vitamin D functions both as a nutrient as well as a hormone in the following ways:
Whenever vitamins are prescribed by the doctor, the first question that pops up in the patient’s mind is as to how and when to take the vitamins. This article will help you understand if vitamin D can be taken with food or not and also the best ways to take vitamin D.
Vitamin D is a fat soluble vitamin which means that it does not dissolve. Vitamin D, when taken, is absorbed into fat globules that pass through the intestine and eventually into the bloodstream.
Fatty foods such as avocados, full-fat dairy products, nuts, seeds, and eggs are known to help boost the absorption of vitamin D. On the other hand, there are also research studies which have found no connection between high-fat meal and greater vitamin D absorption.
Deficiency of vitamin D could be as a result of the following conditions:
Vitamin D needs to be taken at a specific time in the day since the body’s ability to absorb certain nutrients is different at different times.
Research is lacking to support the theory of vitamin D affecting the functioning of melatonin, so it is best to simply experiment and find out what time works best for you.
Since Vitamin D can be naturally produced by the skin, it is wise to not rely solely on vitamin supplements. The best way therefore to take Vitamin D is to spend some time in the sun especially from early morning to 10 am, that is, when the sun is not shining too bright. Adequate sun exposure is the best way to get your daily dose of vitamin D.
If you do not wish to take vitamin D supplements, then the best way to take vitamin D is through natural sources such as fish, eggs and fortified foods available in the market. A study claimed that persons who rely only on diet tend to have a daily intake of just 288 IU of vitamin D which is certainly lesser than the average daily requirement.
Therefore, persons who are suffering from health problems specifically due to vitamin D deficiency need to combine both dietary options as well as take vitamin D supplements to maintain their vitamin D stores.