All you need to know - Vitamin D

What is Vitamin D?
Vitamin D is also called the sunshine vitamin because your body makes it from cholesterol when your skin is exposed to sunlight. 
It is essential for a range of bodily functions. 
Dietary sources provide some vitamin D, but most comes from exposure to sunlight. 
After the body takes in vitamin D, it needs to convert it to its active form.

Role of Vit D in the body
Vitamin D plays multiple roles in the body. It helps in:
*supporting bone health by enabling the absorption of calcium
promoting muscle health
*modulating the immune system
*aiding cell growth
*reducing inflammation, which helps prevent diseases such as rheumatoid arthritis and psoriasis.
*regulating blood pressure and supporting cardiovascular health

Sources of Vitamin D
The body creates vitamin D from direct sunlight on the skin when outdoors.
Vitamin D is also found in a small number of foods.
Sources include:
*oily fish – such as salmon, sardines, herring and mackerel
*red meat
*liver
*egg yolks
*fortified foods – such as some fat spreads and breakfast cereals
Another source of vitamin D is dietary supplements which your doctor can recommend based on your requirement. 

Vitamin D deficiency
Vitamin D deficiency may occur from a lack in the diet, poor absorption, or having a metabolic need for higher amounts. 
Several factors can affect your ability to get adequate vitamin D from sunlight alone.
You may be less likely to absorb enough vitamin D from the sun if you:
*live in an area with high pollution
*use sunscreen
*spend most of your time indoors
*have darker skin (The higher the levels of melanin, the less vitamin D your skin can absorb.)

Symptoms of Vit D deficiency
Vitamin D deficiency can be difficult to notice because symptoms may not occur for several months or years. Sometimes, you may have no symptoms at all. Get yourself checked if you show any of the below symptoms.
*Frequent illness and infections
*Fatigue and tiredness
*Bone and back pain
*Depression
*Impaired wound healing
*Bone loss
*Hair loss
*Muscle pain
*Weight gain
*Anxiety

Screening & Normal Levels
A simple blood test can help determine whether you have a vitamin D deficiency. The test checks for level of Vitamin D Total-25 Hydroxy.
The desirable levels of Vitamin D Total-25 Hydroxy would be 30-100 ng/mL .
Levels under 20ng/mL is considered to be a deficiency while above 150 ng/mL is toxic. 
Doctors usually recommend routine checks of vitamin D levels annually , but they might need to check your levels after 6 to12 weeks when supplementation is initiated, or with any dose change.

Causes of Vitamin D Deficiency
You can become deficient in vitamin D for different reasons:
You don't get enough vitamin D in your diet
You don't absorb enough vitamin D from food
You don't get enough exposure to sunlight.
Your liver or kidneys cannot convert vitamin D to its active form in the body.
You take medicines that interfere with your body's ability to convert or absorb vitamin D

Risk factors
Some people are at higher risk of vitamin D deficiency:
Diet- People who do not eat enough vitamin D-rich foods, including fortified dairy products and cereals, may have low levels of vitamin D.
Lifestyle factors- Some people spend little time outdoors.
People with disorders such as Crohn's disease or celiac disease who don't handle fat properly, because vitamin D needs fat to be absorbed.
People who take medicines that affect vitamin D metabolism
People who have obesity, because their body fat binds to some vitamin D and prevents it from getting into the blood.
People with chronic kidney or liver disease

Treatment of Vit D deficiency​
Treatment for vitamin D deficiency involves getting more vitamin D -- through diet and supplements. 
The Indian Council of Medical Research (ICMR) recommends an RDA of 600IU of adult men and women.
A doctor can prescribe the right dose of supplements based on your test results. 

Toxicity of Vit D​
*Getting too much vitamin D  can be harmful.
*Signs of toxicity include nausea, vomiting, poor appetite, constipation, weakness, and weight loss. 
*Excess vitamin D can also damage the kidneys. Too much vitamin D also raises the level of calcium in your blood. 
*High levels of blood calcium (hypercalcemia) can cause confusion, disorientation, and problems with heart rhythm.
*Most cases of vitamin D toxicity happen when someone overuses vitamin D supplements. 
*Excessive sun exposure doesn't cause vitamin D poisoning because the body limits the amount of this vitamin it produces.

Disclaimer: The advice provided is intended for informational purpose only and does not substitute for professional medical advice.  Consult with your doctor if you’re seeking medical advice, diagnoses, or treatment.​