Research: By making simple changes in diet, the effectiveness of supplement Vitamin D can be increased to a great extent.

Lucknow / New Delhi. According to recent health reports and experts (including senior neurologists), the effectiveness of supplemental vitamin D can be greatly increased by making simple changes in diet. Studies show that taking vitamin D with the heaviest meal of the day can increase its absorption by 30 to 50 percent.

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According to medical science, vitamin D is a fat-soluble vitamin, which means it needs dietary fat to effectively enter the bloodstream. The supplement should not be taken on an empty stomach as doing so can reduce its effectiveness by up to 50%.

You can take your supplement with foods like avocado, nuts, eggs, ghee or full-fat yogurt to get maximum benefits. Choose the right time to take the supplement and take it after your heaviest meal. This provides the body with the necessary “fat environment” in which the vitamins can easily bind and be absorbed.

Role of “co-factors”: Health experts warn that vitamin D alone does not work. Apart from this, vitamin K2 and magnesium elements are essential to avoid health hazards. While vitamin D helps absorb calcium, vitamin K2 helps calcium reach the bones instead of getting deposited in the arteries or kidneys. Due to which the risk of heart disease or kidney stones is reduced. On the other hand, magnesium is a type of mineral which is an important co-factor to activate Vitamin D in the body. You can include magnesium-rich foods like spinach, almonds and pumpkin seeds in your diet.

Why are they important?

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Despite abundant sunshine in India, Vitamin D deficiency remains a “silent epidemic”. Due to its low level, not only the bones are becoming weak, but along with weak immunity, depression and mental health are also worsening. According to experts, before starting high-dose supplements, get your levels checked through a 25(OH)D (25-hydroxy vitamin D) blood test, because excessive amounts of vitamin D can be toxic to the body.

Report: Sushil Kumar Sah