Dr Raman K Marwaha Shares The Natural Ways to Get Vitamin D!

Vitamin D, also known as the sunshine vitamin, is essential for maintaining general health and well-being. It is responsible for numerous vital functions in the body, including bone health, immune system support, and mood regulation. However, deficiency in this essential nutrient is prevalent, especially among women. Today, we will explore the signs of vitamin D deficiency, natural ways for women to maintain healthy levels, the effectiveness of natural sunlight, and the potential risks of continuous vitamin D supplementation without testing levels. Dr Raman K Marwaha Shares The Most Natural Ways to Get Vitamin D!

Signs of Vitamin D Deficiency:

1. Fatigue and Weakness: Experiencing constant fatigue and weakness, even after getting adequate rest, may indicate a deficiency in vitamin D.

2. Bone and Joint Pain: Vitamin D deficiency can lead to weakened bones and increased susceptibility to fractures. Chronic bone and joint pain may be a sign that your vitamin D levels need attention.

Advertisment

3. Impaired Immune Function: Frequent illnesses and infections can be an indication of compromised immune function due to low levels of vitamin D.

4. Mood Swings and Depression: Studies have shown a correlation between vitamin D deficiency and mood disorders, such as depression and seasonal affective disorder (SAD).

5. Hair Loss: If you notice excessive hair shedding or thinning, it could be related to insufficient vitamin D levels.

As Dr. Raman Marwaha says “Most subjects, especially those with mild vitamin D deficiency with serum vitamin D levels ranging between 12-20 ng/ml remain asymptomatic but do become symptomatic when levels fall below 10-12 ng/ml. The clinical adverse effects will depend on age, sex, and lifestyle. Children and adolescents will suffer from poor growth, bow legs, knock knees, poor bone mass, rickets, and frequent upper respiratory infections whereas adults and elderly may develop osteomalacia, vague muscle aches and pains, fatigue, osteoporosis, and frequent hip, spine and forearm fractures, etc.

During Pregnancy, women with vitamin D deficiency may suffer from osteomalacia, Pre-eclampsia, Gestational Diabetes, and frequent cesarean sections. They are likely to deliver pre-term babies, babies small for their gestational age, low birth weight, rickets in utero/at birth, neonates with tetany, hypocalcemic seizures and abnormal enamel formation, and dental caries.

Advertisment

According to Dr. Raman Marwaha, The most natural way of acquiring vitamin D {25(OH)D} main is through:

a) Exposure to natural sunlight between 10 am to 3 pm with a minimum duration of ½ to 1 hr/day with 15-20% body surface exposure 

b) Consuming foods such as fatty fishes like salmon, sardines, Tuna, seafood, cod liver oil, mushrooms, egg yolk, beef liver, etc which contain vitamin D

Exposure to the sun, and consuming fortified foods or foods rich in vitamin D are the two most natural ways of maintaining normal vitamin D levels. 

It is to be remembered that elderly women and those with darker skin require exposure for a longer duration as they form less vitamin D. Also, subjects with obesity and on medications like anticonvulsants, anti-tubercular drugs, and medications to treat AIDS/HIV, need a higher intake of vitamins. It has been reported by us that normal exposure of children for ½ an hour every day in a polluted city like Delhi is not adequate to achieve normal levels of vitamin D in the blood even during summer months and observed negligible synthesis of vitamin D during winter months due to atmospheric pollutants preventing UVB rays from reaching the earth’s surface.

Vitamin D supplements without testing the levels and its safety measures:

Advertisment

While vitamin D supplements are readily available over-the-counter, it is advisable to test your vitamin D levels before starting supplementation. Taking high doses of vitamin D without proper monitoring can lead to potential risks, such as vitamin D toxicity, which can cause symptoms like nausea, vomiting, and kidney problems.

It would be ideal to estimate the serum vitamin D levels to know the severity of vitamin D deficiency. If the subject is deficient, he or she could be given loading doses of 60,000 IU/week for 6 weeks to achieve normal levels and then followed by a maintenance dose of 600-800 IU/day throughout life without any blood tests. If the serum levels are within normal range, you could continue taking the maintenance dose without testing.

Since the testing for serum vitamin D is expensive and the majority of Indians of all age groups and genders are vitamin D deficient, one could take regular vitamin D supplements without testing as no adverse effects have been noted with the standard recommended maintenance dose ie. 400 IU/day for infants, 600 IU/day for children and adults, and 800 IU/day for elderly above 70 years of age.

Maintaining healthy vitamin D levels is vital for overall well-being, especially for women. By recognizing the signs of deficiency, incorporating natural sunlight exposure, consuming vitamin D-rich foods, and considering supplements when necessary, women can optimize their vitamin D levels. Talk to Gytree Experts for the right guidance. Remember, the sun can be a wonderful source of vitamin D, but it's essential to practice sun safety and find the right balance between sun exposure and maintaining optimal health.