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All about Vitamin D

Shobith K Menon
Shobith K Menon
All About Vitamin D 

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Vitamin D is fat soluble nutritent. Its one of the important micro nutrient for human survival.

Most of us nowadays are deficient in Vitamin D and are having some health issues because of it .This can be corrected if we take adequate amount of Vitamin D in our diet through food sources or supplements.

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Sources of vitamin D 

☀️ Sunlight - The natural source of vitamin D 

🐟 Fish 

🥚 Eggs 

🧀 Dairy Products 

If you do not have exposure to these on a regular basis then supplementation is encouraged if optimal levels are not present in the body.

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What happens if you are deficient in Vitamin D ?

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It is well known that severe deficiency causes rickets (in children) and osteomalacia (softening of the bones) in adults. 

Deficient in Vitamin D may also decrease your physical performances .

In seven studies, a beneficial effect of vitamin D treatment was documented on muscle strength.

In conclusion, evidence from RCTs(randomized controlled trials) do support  having adequate vitamin D intake does enhance your muscle strength and physical performance.

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How much Vitamin D is needed ?

Research suggests that the true safe upper limit is 10,000IU/day .In which moderate supplementation from 1000IU-2000IU of D3 is enough.However you should get a Vitamin D blood test done and find out your require dosage for the day by consulting a doctor.

I hope it was useful ! 

Thank you . 

References:

https://www.ncbi.nlm.nih.gov/pubmed/
31816443

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3513873/

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