Vitamin D: Vitamin D deficiency: Sunshine alone is not enough! It is very important for these 5 types of people to take supplements.

Vitamin D Rich Foods And Supplements: Today’s busy life and the habit of staying inside the house or office for a long time have become the main reasons for Vitamin D deficiency in the body. The surprising thing is that even in India, a country rich in sunshine, a large number of people are suffering from its deficiency.

Due to its deficiency, problems like weakening of bones, frequent feeling of fatigue, joint pain and weakening of immunity can increase. In such a situation, let us know which people need Vitamin D supplement the most?

Which people need Vitamin D? Supplements is most needed?

• Those with less exposure to sunlight: People who spend most of their time indoors, in the office or who have very little exposure to sunlight.
• People with dark skin: Dark or dark skin has more melanin, which reduces the ability to produce vitamin D from sunlight.
• Elderly: The ability to produce Vitamin D in the skin of people above 50-70 years of age decreases.
• Obese people: Vitamin D is fat soluble, and excess fat in the body absorbs vitamin D, leading to deficiency.
• Pregnant and lactating women: During this period the requirement of Vitamin D increases.
• Vegetarian or Vegan: Since vitamin D The main sources of iron are animal-based (fish, eggs), so vegetarians often need supplements.
• People with kidney/stomach disease: People who have chronic kidney disease or stomach problems (such as celiac disease), which interfere with absorbing vitamin D.

Symptoms of Vitamin D deficiency

• feeling tired frequently
• pain in bones and joints
• muscle weakness
• hair fall
• falling ill frequently
• mood swings and depression

Main measures to overcome Vitamin D deficiency

• Sunlight time: Between 11 am and 3 pm, 70% of the body should be exposed to sunlight for 15-30 minutes.
• Mushrooms: Those grown or kept in sunlight.
• Fortified milk and products: soy milk, almond milk, and yogurt.
• egg yolk (Egg Yolk): It contains Vitamin D3.

Cod Liver Oil: It is a very rich source of Vitamin D.

Also read:–Cucumber Benefits: Why is cucumber a superfood in summer? Know the benefits, correct method, amount of water and disadvantages!

Things to keep in mind before taking supplements

• Get a blood test done: Do not take supplements (especially tablets containing 60,000 IU) without consulting a doctor, as excessive levels of vitamin D in the body can damage the kidneys.
• Vitamin D3 (Cholecalciferol): Doctors commonly recommend D3 supplements because it is more easily absorbed by the body.
• Right time: Since it is fat soluble, it is better absorbed when taken with a main (fat) meal. If you do not get enough sunlight, are a vegetarian, or have joint pain/fatigue, you may need to have a blood test and take supplements as per your doctor’s advice.