Did you know that the “sunshine vitamin” exists? Vitamin D or also known as colecalciferol is naturally produced by your skin as a response to sun exposure. This essential vitamin helps you maintain strong bones, helps lower your risk of suffering from several chronic diseases, and even helps boost your immune system.
The importance of vitamin D
Vitamin D mainly helps your body get sufficient levels of calcium through increased intestinal absorption. According to Harvard Health, having sufficient levels of vitamins in your body lets you absorb about 30% to 40% of dietary calcium. But if you lack the required vitamin reserves, your body settles for only 10% to 15% total absorption. It is one of the essential micronutrients that help strengthen your immunity against harmful diseases and viruses so it’s essential that you get enough vitamin D daily to help boost your immunity. Other benefits of vitamin D to your health include:
- Boosts your immune system through improved gut health which plays a vital role in supporting immune function.
- Strengthens protection against upper respiratory tract infection.
- Protects your lungs from other infections like tuberculosis.
Insufficient levels of vitamin D can lead to rickets (softening of bones) in children and osteoporosis (brittle bones) in adults, so it’s important that you get enough sun exposure and eat a balanced diet to stay healthy.
Common sources of vitamin D
Infants need about 10 mcg of vitamin D, while children and adults should get about 15 mcg or 600 IU of vitamin D every day. Aside from sun exposure, vitamin D can be derived from ingredients like:
- Fatty fish (tuna, salmon, mackerel)
- Fortified food (cereals, milk)
- Cheese
- Eggs
- Mushrooms
Take note that indirect sun exposure (e.g. sunlight through a closed window) will not benefit your health. You need to be directly exposed to the sun to get the right amount of vitamin D that you need. Those with darker skin are more at risk of vitamin D deficiency due to having higher melanin (skin pigmentation) levels in their bodies which makes it harder for their bodies to absorb vitamin D.
It does not take too long to get the sufficient levels that you need (you only need 10-15 direct exposure two to three times a week) but wearing sunblock with SPF is still recommended for those who spend longer hours outdoors to lower the risk of developing skin cancer.
How to supplement your vitamin D intake
We can get our source of vitamin D by getting enough sun exposure, but there are instances where we stay indoors too long and miss out on the opportunity to soak up some sun. It’s good to know there are available supplements in the market to help you keep an optimal dose of vitamin D. It is important to always consult your doctor before taking any medication, including vitamins, so that you can be prescribed the right dose according to your health needs. Take note that the recommended dietary allowance for vitamin D for adults may vary between 600 IU to 800 IU for adults and older adults.
General disclaimer
Your doctor will always be in the best position to give the appropriate medical advice for your condition. For suspected undesirable drug reaction, seek medical attention immediately and report to the FDA at www.fda.gov.ph and UNILAB, Inc. at 8-UNILAB-1 or productsafety@unilab.com.ph. Always buy your medicine from your trusted drugstores and retailers.
Sources:
https://ods.od.nih.gov/factsheets/VitaminD-Consumer/
https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/
https://www.pharmacytimes.com/publications/issue/2010/February2010/OTCFocusVitaminD-0210
https://my.clevelandclinic.org/health/articles/15050-vitamin-d--vitamin-d-deficiency
https://www.healthline.com/health/food-nutrition/benefits-vitamin-d
https://www.mdpi.com/journal/nutrients
https://pubmed.ncbi.nlm.nih.gov/18348449/
