Vitamin D: Importance, Sources and Tips to Maintain

 

The winter season is officially here with freezing mornings and chilly evenings. The days become shorter than usual, given limited exposure to the sunlight. Sunlight is a natural source of vitamin D, because of which it is also known as 'sunshine vitamin’. But as the days further get shorter in North India, it becomes more important to make sure that our body gets the optimal Vitamin D and avoids deficiency.

Here’s a guide to help you understand the importance of Vitamin D and to get enough of it this winter.

 

Why is vitamin D essential for health?

Vitamin D plays a vital role in several bodily functions, including:

• Bone Health:

  Vitamin D plays a vital role in absorbing calcium and regulating phosphate, which is necessary for good bone health, preventing fractures and conditions like osteoporosis.

• Immune System Support:

  Vitamin D acts as a booster of immunity and helps in fighting infections like cold, flu, and other respiratory problems that are common during winters.

• Mental Health:

  Research has shown that an adequate level of vitamin D helps in regulating mood and reduces chances of anxiety and seasonal depression.

• Cardiovascular Health:

  Many believe that vitamin D supports good heart health and reduces the risk of cardiovascular diseases significantly.

 

Vitamin D Requirements (Age Wise)

The requirement for vitamin D varies by age and specific health conditions. For people in India, typical recommendations are:

• Infants (0–12 months): 400–500 IU per day.

• Children (1–18 years): 600 IU per day.

• Adults (18–70 years): 600–800 IU per day.

• Seniors (70+ years): 800 IU per day

• Pregnant and Lactating Women: 600 IU per day, but requirements may vary.

It’s best to consult with a healthcare provider to personalize these recommendations, especially in winter when natural production is low.

 

Best Sources of Vitamin D for Winter

1. Sunlight Exposure

While winter sunlight may not be as strong, spending time outdoors can still help.

• Timing:

  The time between as advised by medical professionals to soak in the sunlight is between 10 a.m. and 1 p.m. This time window is safe for synthesizing vitamin D with minimal harmful UV exposure.

• Skin Exposure:

  Expose larger areas of skin, such as arms and legs, for optimal absorption of sunlight.

• Precautions:

  Balance your sun exposure by sitting in sunlight for about 20-30 minutes and within the recommended time window to avoid skin damage.

 

2. Diet and Foods Rich in Vitamin D

Dietary sources can help supplement vitamin D, especially in winter.

Veg Options	Non-Veg Options
Fruits	Fatty fish
Mushrooms	Sardines
Cheese	Canned tuna
Fortified Tofu	Coder liver oil
Fortified Milk	Egg Yolks

 

3. Supplements

If natural sources are insufficient, supplements can help meet daily needs:

• Vitamin D3 Supplements:

  Vitamin D3 (cholecalciferol) is preferred for maintaining optimal Vitamin D levels. However, Vitamin D2 (ergocalciferol) is also available. Consult a healthcare provider to determine the suitable supplement type and the dosage.

• Combine with Calcium:

  Vitamin D is best absorbed with Calcium, and these two combined acts as an ultimate booster for bone health.

 

Tips for Maintaining Vitamin D Levels

• Healthy Diet:

  Consume diet rich in nutrients and vitamin D with foods like dairy, fatty fish, and other fortified food products.

• Bask in the Sun:

  Due to limited daylight hours, absorb maximum sunlight in the early morning to promote vitamin D synthesis.

• Take Supplements:

  If you are unable to obtain the optimal level of vitamin D through diet or due to limited sun exposure, consider taking supplements after consulting a healthcare professional.

• Track levels:

  Regularly monitor vitamin D levels to check whether the body is absorbing it properly or not and take necessary steps or do dietary adjustments.

• Stay Active:

  Physical activity improves circulation, which can help distribute vitamin D throughout the body and support overall health during winter.

 

Conclusion:

Chilly winters come with limited sun exposure, which varies across India. With shorter days, it gets difficult to get adequate vitamin D from natural sunlight. Hence, it is important to utilize maximum daylight hours to synthesize vitamin D. Alongside, you can also include vitamin D-rich foods and other supportive supplements in your diet to have optimum levels. Also, many health insurance plans come with a wellness program that helps in tracking vital parameters like calories and sleep, along with diet management and nutritional counselling. This helps you to keep a check on your health regularly and also earns reward points for staying healthy.

 

Disclaimer: 

The information in the blog is for general purposes only and should not be substituted as professional advice. Kindly consult a medical professional before starting any medication, supplements, or making any dietary changes. Also, read the policy documents carefully to understand the scope of coverage of the health insurance policy.