Usually people get their vitamin D checked during a full body checkup. People get worried when their vitamin D level is less than the average. Some people start taking vitamin D supplements without even consulting a doctor. Apart from bone disorders in the body, vitamin D deficiency has also been linked to hypertension, depression, Alzheimer's, etc. But, a study conducted at the All India Institute of Medical Sciences has cleared the myths about vitamin D that had been around for years.

Important for calcium absorption

The main effect of vitamin D deficiency is on calcium absorption, that is, along with the calcium you are taking through food, adequate amount of vitamin D is also necessary. Otherwise your body is not able to absorb calcium properly. Let us tell you that calcium is an essential nutrient for maintaining strong and healthy bones. It is also important for maintaining the strength of our muscles, nerves and teeth.

Why sunlight is important

There are many reasons due to which people are not able to take sunlight due to working inside the house or office. This is said to be the main reason for the deficiency of vitamin D. On the other hand, people working in direct contact with sunlight like street vendors or traffic policemen, other working class people have normal vitamin D levels. In a research conducted in AIIMS Delhi, it was assessed and it was found that without any supplementary medicine, by staying in sufficient sunlight from 10 am to 2 pm, the level of vitamin D in these people was found to be around 20 nanograms per milliliter.

What is Vitamin D?

Sunlight is needed by plants to make food. Similarly, our body uses it to make vitamin D. Vitamin D is a hormone, which is produced in the skin with the help of sun rays. Let us tell you that the vitamin D produced by the body is vitamin D3. The main function of vitamin D is the absorption of calcium, that is, the calcium you take is absorbed by our body with the help of vitamin D.

to keep childhood safe

Pregnant women should be aware of vitamin D. If it is difficult to stay in the sun, consult a doctor and take supplements. If you are unable to massage small children in the sun, then consult a doctor and give them vitamin D supplements. School children should be encouraged to play in the sun or outdoors.

Don't panic if it is less than 20

According to studies, if someone has some problem, he is immediately linked to Vitamin D. For example, in case of pain, depression, diabetes etc., doctors also give Vitamin D supplements. Some people also take injections. The reason for this is the cut off level of Vitamin D that comes after the test. It is believed that if it is less than twenty, then it is a deficiency of Vitamin D, whereas in reality this level is normal.

keep these things in mind

• During winter, a cholecalciferol medicine containing 60,000 IU can be taken once a month. People of all age groups can take it.
• Cholecalciferol is considered good and most economical. It is converted into its active form in the body in a controlled manner without causing any toxicity.
• Active forms of vitamin D, such as calcitriol, should not be taken as they are used to treat kidney disease.
• Unnecessary intake of vitamin D without consultation can cause heart-related problems.
• It is not right to take vitamin D injections. It can increase the risk of bone erosion.

Other sources of vitamin D

Vitamin D deficiency can be overcome by consuming fortified cereals, milk, cheese, mushrooms, eggs and fish. Salmon fish is a good source of vitamin D. Its eggs contain approximately 20 IU of vitamin D. If 1000 IU of vitamin D is required every day, then half a kilogram of fish can fulfill it.

How much sunlight is enough

• If you are working inside the home or office, then fifteen minutes to half an hour of sunlight can also benefit you.
• Take out at least half an hour every day during lunch time to stay in the sun or take a walk.
• Clothes block UV rays, but the parts which remain open like our arms, face, back etc. can provide us with Vitamin D.
• If you want to sit in a room with glass and take sunlight, do not keep the glass closed. This will allow you to receive direct UV rays and get the benefit of Vitamin D.
• It is a misconception that if the skin is dark then the UV rays will not be absorbed or the benefits will be less.

They cannot get vitamin D

People living indoors in areas with high fluoride levels in water, people with tuberculosis, epilepsy or kidney disease have impaired vitamin D absorption. This problem has also been seen in people who have undergone weight loss surgery and suffer from constipation, indigestion, etc.

Average normal level of vitamins

If your vitamin D level is above 12 nanograms per milliliter then it is normal but it should not be above 30. After this it can cause harm instead of benefit. Many recent studies show that practically 12 nanograms per milliliter is good but along with this you should also consume calcium.

Dangers of Vitamin D Deficiency

Vitamin D deficiency increases the risk of fatal diseases. Its deficiency can lead to loss of height, bone pain, muscle cramps, low birth weight of newborns and risk of osteoporosis after adulthood.

The right way to take medicine

It is not right to take vitamin D mixed in milk. You can take the medicine first and then drink a glass of water, milk or orange juice. If you mix the medicine in milk, some amount of the medicine may remain in the glass.

Calcium Deficiency with Vitamin D

If you have vitamin D and calcium deficiency or fluoride poisoning then it can be a big threat to the bones. Therefore, you can consume calcium every day. This supplement can be in the form of a glass of milk or a 500 gm calcium tablet.