4 things everyone must know about vitamin D
Vitamin D, crucial for bone health and immunity, is often deficient globally. Gastroenterologist Dr. Manickam advises 600 IU daily for adults, achievable through sunlight and diet. He recommends 15-30 minutes of sun exposure a few times weekly and consuming oily fish, eggs, and fortified foods. Vegans should eat sun-exposed mushrooms.
Vitamin D, also known as the 'sunshine vitamin', is an important nutrient that helps to maintain healthy bones, support immune function, and promote overall well-being. This nutrient is naturally produced by the body when exposed to the sun.
Getting a few minutes of sun early in the morning is indeed beneficial for your health! Certain foods also contain vitamin D. Despite its crucial importance, vitamin D deficiency is very common globally. Dr. Pal Manickam, a gastroenterologist has now shared four critical facts about vitamin D that everyone should know. Let's take a look.
Daily
vitamin D intake
Dr. Manickam shared that for most healthy adults, 600 international units (IU) of vitamin D daily is sufficient.
This amount supports bone strength and calcium absorption. 'Sunlight exposure and food intake are usually enough,' he said in a video shared on Instagram.
Soak in some sunshine
Sun exposure is the best way to produce vitamin D naturally. Dr. Manickam recommends 15 to 30 minutes of sun exposure on the face, arms, and hands without sunscreen, two to three times weekly. The optimal time is between 10 a.m. and 2 p.m. 'Because UVB radiation required for vitamin D production is more intense during this period,' he says. This brief exposure is generally safe and effective for most people. According to
studies
, aim to get about 15 to 20 minutes of sunshine daily, with over 40% of skin exposed to prevent vitamin D deficiency.
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Eat vitamin D-rich food
The gastroenterologist stresses the importance of adding vitamin D-rich foods to the diet to prevent deficiency. Oily fish such as salmon, sardines, herring, and mackerel, red meat, liver (not suitable for pregnant women), egg yolks, and fortified foods such as some fat spreads and breakfast cereals are rich in
vitamin D
.
The doctor also pointed out how vegans have limited options. To beat this he suggests exposing mushrooms to sunlight to boost their vitamin D content slightly.
'So eat as many mushrooms as possible,' he adds.
People who do not get enough sun exposure or lack dietary intake are often suggested to take supplements. However, it is important to talk to your doctor before taking supplements.
Testing is not always necessary
So, how do you know if you get enough vitamin D? Well, if you get sun exposure and the diet is rich in the food mentioned above, you must be getting adequate vitamin D. The gastroenterologist stated that routine vitamin D testing isn't required for everyone. 'Check only if you are in a high latitude, lots of winter season, obesity, and poor dietary intake, especially if you're a vegan,' he said. He also added that routine supplementation without testing isn't recommended either, as excess vitamin D can cause harm.
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