If your doctor has recommended you take a vitamin D supplement, follow these tips:
Vitamin D deficiency may cause back pain, frequent infections, depression
For your body to function healthily, you need to get all the nutrients it needs. That’s why experts always recommend eating a balanced diet. Proper intake of each important nutrient promotes various bodily functions. Many people don’t get the right amount of all nutrients. There are several reasons for this, including the type of diet they follow, an unhealthy diet, and food availability. Vitamin D deficiency is one of the common deficiencies. This sunshine vitamin increases calcium absorption from the food you consume, thus playing a role in maintaining healthy bones and teeth. Vitamin D is also involved in a healthy immune system, among other things.
Vitamin D deficiency can lead to symptoms such as muscle weakness, pain, fatigue, depression, back pain, and frequent infections. Your doctor may prescribe supplements to help overcome this deficiency. To get the most out of your supplements, you should follow these tips:
Vitamin D deficiency: Here’s what to do
Celebrity nutritionist Munmun Ganeriwal took to Instagram to share some tips to keep in mind while taking Vitamin D supplements: “To effectively combat deficiency, you need to start with a good diet. For optimal vitamin D intake, include plenty of good fats in your diet. Avoid zero-fat foods and include plenty of desi ghee, homemade butter, nuts, kachchhigani oil and dairy products.”
“A study from the Harvard Public Schools Health Association found that moderate exercise (two to three times a week) also boosts vitamin D levels. So, if you exercise regularly, lead a healthy lifestyle, and eat right, you’ll see the magic of that supplement,” she adds.
Also read: About Vitamin D
Vitamin D: Mushrooms, egg yolks and salmon are good sources of vitamin D.
Photo credit: iStock
Sources of Vitamin D
Exposure to sunlight helps your body produce vitamin D. Foods that provide vitamin D include fatty fish such as salmon, egg yolks, mushrooms, and fortified foods.
Also read: Do you need more Vitamin D in winter? Experts reveal how much you need each day and what food sources you need
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Vitamin D Toxicity
High levels of Vitamin D in the body can lead to side effects like nausea, vomiting, kidney problems, weakness, and frequent urination. According to the National Institutes of Health, people between the ages of 1 and 70 should get 600 IU of Vitamin D per day. People over 70 need a little more at 800 IU of Vitamin D per day. Consult a professional before adding supplements to your diet and take them as prescribed.
(Munmun Ganeriwal is a nutritionist, fitness expert and yoga teacher in Mumbai)
Disclaimer: This content including advice provides general information only. It is not a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV is not responsible for this information.
