The U.S. Endocrine Society states an adult requires anywhere between 1500 to 2000 IU (International Units) of vitamin D every day. However, this is a feat only 60% of Americans achieve, which means a whopping 40% are deficient in vitamin D!
Fortunately, there are 100% natural ways to boost this critical vitamin level in your body
1. Get more sun
This is a no-brainer! Since absorption of the sun's UV rays produces vitamin D, exposing yourself to it every day will level up your deficiency. Studies reveal that, on an average, a light-skinned individual must spend anywhere between 10 to 30 minutes under the sun, whereas dark-skinned individuals require a little more.
2. Eat fish
Certain fish are rich in vitamin D. For example, 2 fillets of sardines carry 46 IU, 3 ounces of tuna comes with 154 IU, and 3 ounces of salmon has 447 IU's worth of vitamin D. Bear in mind, we're talking about cooked fish. When you eat these types of fish in the raw form, as is popularly done by sushi lovers, the vitamin D quantity goes up.
Consuming cod liver oil in its liquid form to improve your vitamin D deficiency is challenging, as it's bitter. However just 1 teaspoon of this oil carries 453 IU of vitamin D! So if you're unable to consume raw oil every day, take cod liver oil capsules to bump up your vitamin D levels.
If you're a vegetarian or are okay eating eggs, you're in luck. Certain foods like mushrooms, egg yolk, and fortified orange juice are rich sources of vitamin D.
1 egg yolk contains 41 IUs of vitamin D, whereas 1 cup of fortified orange juice contains 137 IU, and a cup of mushrooms packs 2 IUs of vitamin D.
Other foods that contain vitamin D include – cow's milk, non-dairy milk substitutes like almond, soy, and hemp milk and tofu which are suitable for vegans.
While eating foods rich in vitamin D is a healthy practice, it’s incomplete unless you supplement these foods with additional sources. Simply because you'd have to consume copious amounts of said foods every day to reach your vitamin D quota. Instead, support your diet by taking an oral vitamin D supplement. These are available over the counter, and your physician can customize the dosage. Vitamin D supplements are also vegan-friendly.
The winter season discourages people from stepping out, and also decreases exposure to sunlight. No wonder more people are at risk of vitamin D deficiency during this time. To remedy this, you can purchase a UV-B radiation lamp and expose yourself to its light for several minutes every day.
The logic is simple, the more surface area of your skin you expose, the better your vitamin D absorption will be. If you go in the sun fully covered, with only your face and palms showing, your absorption will be low, even after 30 minutes of exposure. Therefore, try wearing clothes that expose your hands, shoulder, and legs while stepping out, at least during the summer, and when your primary goal is to boost your vitamin D levels. It's always best to use a suitable SPF sunscreen when doing this.
If your vitamin D levels are low, regardless of following all the right protocols for natural absorption, perhaps an underlying condition is hampering absorption. For example, Crohn's or Celiac diseases hinder vitamin D absorption in your body.
Research also links obesity to low levels of vitamin D because it leads to low levels of mobility, which reduces your chances of sun exposure. If any of these conditions are lingering underneath, you first need to remedy them, and then your vitamin D absorption will go up.
To manage Crohn's or Celiac disease, consult your physician. For managing obesity, start with a 100% natural weight-management substitute like Calocurb along with a well-balanced diet and exercise.
Even though the world gets enough sun, people don't! And, if you're one of them, it's time to take corrective measures by first getting yourself tested for vitamin D levels. If you are indeed deficient, start yourself on these 8 natural ways to boost the sunshine vitamin.
]]>Wondering what diseases might be linked to low levels of the vitamin?
It’s common knowledge that eczema worsens during winters due to cold, dry weather, coupled with little sunshine. However, did you know, according to a study from 2011, people with vitamin D deficiency had more severe atopic dermatitis symptoms, a type of eczema. More recently, a double-blind, randomized, parallel, placebo-controlled trial revealed that vitamin D supplementation reduces the symptoms of severe atopic dermatitis in children. In fact, vitamin D pills are widely used as supplements during eczema treatment. All of this points to a correlation between vitamin D deficiency and eczema.
Vitamin D plays a significant role in maintaining a healthy immune system and warding off diseases, and even ensuring the protection of the urinary epithelium. To that, a study found low levels of vitamin D was a risk factor for urinary tract infections. An unrelated research paper also revealed that women who had recurring UTIs were more likely to be vitamin D deficient.
There’s some evidence that depression may be caused due to a lack of the sunshine vitamin. For instance, a small study that looked at female college students revealed those with lower vitamin D levels showed more significant signs of depression, and a larger metanalysis found a similar correlation too. What’s more, smaller independent studies showed improvements in depression symptoms after taking vitamin D supplements. However, more research is required to determine how the vitamin influences the disease.
Although there’s little evidence of vitamin D involved in the progression of prostate cancer, one study found variations in one gene related to vitamin D levels in men with a greater risk of the cancer. Moreover, vitamin D deficiency was also associated with more aggressive prostate tumors. However, there’s some research showing vitamin D supplementation leads to improvement in tumors too.
Vitamin D plays a significant role in tooth formation and maintenance of dental health. So, pregnant women should take enough supplements under a physician’s guidance to ensure their babies are in the best of health. Researchers have found that mothers with a vitamin D deficiency generally had babies with weak enamel, thereby making them more susceptible to tooth decay. What’s more, vitamin D supplementation could help treat it at the early stages.
Vitamin D plays a major role in stimulating new hair follicles. And hence, low levels of it may be linked to hair loss, according to a study conducted on 18-45 year old women. What’s more, low levels of the vitamin are also correlated to an autoimmune condition called alopecia that causes bald patches in the scalp. The good news? Vitamin D supplementation usually brings significant improvement while treating the disease.
The human body is dependent on vitamin D to absorb calcium and promote bone growth and maintenance. In fact, according to reports, over 50% of women undergoing treatment for osteoporosis have low vitamin D levels. In fact, many placebo control trials with vitamin D and calcium supplements showed a significant reduction in fracture incidence too.
Final word
Now that you know the common diseases associated with low levels of vitamin sunshine, you can do your bit to prevent it. The first step is determining your level of vitamin D through a blood test. If your reports show vitamin D levels below the normal limit, consult a physician to decide on a supplementation regimen to bring your levels back to normal limits.
]]>Since vitamin D is responsible for so many things, from bone health to skin regeneration and mental well-being, its deficiency is a cause for concern. Do you suspect you might have low vit D levels? Here are 10 signs to watch out for.
Here are some common symptoms of vitamin D deficiency.
Do you feel under the weather often? Well, you might have low levels of vitamin D.
Vitamin D strengthens your immune system against viruses and bacteria that cause illness. It interacts with your white blood cells that are responsible for fighting infection. In the absence of adequate vitamin D, it is easier to get sick with flu and cold.
Tiredness can arise from various factors, such as inadequate sleep, hunger, and dehydration. However, did you know that vitamin D deficiency can also be the culprit? Research shows that it can also contribute to chronic feelings of tiredness.
Unfortunately, many people overlook it as a potential cause and do not get tested.
Vitamin D improves your body's absorption of calcium.
So, if you experience frequent bone pain and lower back pain, these may be signs of low vit D levels in the blood.
Feeling blue? Research shows that a depressed mood may also indicate vitamin D deficiency, particularly in older adults.
If your wounds, cuts, rashes, and scabs are not healing well, you might have poor vitamin D levels. This is because vitamin D increases the production of those compounds that are crucial for forming new skin.
While calcium is the most vital nutrient for bone health, vitamin D also plays a crucial role. Your body needs vitamin D to absorb calcium. So, if your bone density is decreasing or you have osteoporosis, you should get your vitamin D levels tested.
Severe hair loss, also called alopecia, is an autoimmune disease. It causes rapid hair loss from the head and other body parts. If your body isn't producing sufficient vitamin D, your immune system suffers, which can lead to hair loss.
When you experience pain, your nerve cells called nociceptors sense it. These nerve cells also have vitamin D receptors.
There is scientific evidence that a vitamin D deficiency is linked to muscle pain in both children and adults.
Are you putting on pounds despite dieting and working out? You might have low Vitamin D levels. Research shows that a vitamin D deficiency may increase the risk of weight gain and obesity.
There may be links between vitamin D deficiency and anxiety disorders. According to one review, people with anxiety have low levels of vitamin D.
If you have low levels of vitamin D, talk to your doctor. They might prescribe you vitamin D supplements such as pills or injections, depending upon your needs.
Doctors recommend eating more vitamin D rich foods. These include fatty fish, egg yolks, milk, yogurt and beef liver. Sunlight allows the production of vitamin D naturally, so, your doctor may also recommend going outside often.
You should also make lifestyle changes to encourage the absorption and production of vitamin D. Start by maintaining a healthy body weight. If you have trouble sticking to a diet and exercise routine, Calocurb can help you achieve your weight goals. The active ingredient Amarasate in the supplement makes you feel satiated. So, you can overcome cravings and keep your calorie intake in check.
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