Lifestyle /
Steps You Can Take To Avoid Vitamin D Deficiency
Vitamin D Deficiency: A Global Medical Issue
What is Vitamin D?
Vitamin D is an extremely important fat-soluble vitamin with a variety of functions. Its primary functions are promoting calcium uptake in the gastrointestinal tract and balancing proper ratios of calcium and phosphate. This promotes proper bone mineralization and prevents bone-related diseases like rickets in children, osteomalacia in adults and osteoporosis in older adults. The vitamin also plays a key role in many bodily processes, including cell growth, replication and even neuromuscular and immune functions.
Global Deficiency
A recent study found that more than 33% of the world’s population has deficient serum vitamin D concentrations. On top of this staggering statistic, there were a couple of other interesting facts. Vitamin D values were higher in North America than they were in the Middle East and Europe. This may seem surprising, but the fact is that darker-skinned people have higher protection from UV penetration, which the body needs in order to make vitamin D naturally. Plus, both Canada and the United States are legally required to fortify milk and other foods with vitamin D. There are age-related variances only in Asia-Pacific and the Middle East. This can be extremely critical for geriatric care in the coming years, given the record number of seniors this generation and the fact that there has been a fourfold increase in osteoporosis-related hip fractures since 1990.
Steps You Can Take
You can get Vitamin D through three sources: sunlight, food, or supplements. Natural vitamin D production requires exposure to sunlight, specifically UVB rays. There are many factors that affect your vitamin D production — including time of day, time of year, skin tone and location. As we mentioned before, the darker your skin, the longer you need to expose yourself to sunshine. It’s also a good idea to expose more of your skin to boost your body's vitamin D production. This is especially crucial for darker-skinned people who live in colder climates that receive few UVB rays, especially during the winter. Generally, if your shadow is shorter than you are, the sun’s rays are ideal. If your shadow's longer than you, you aren’t producing vitamin D right now.
Not everyone can rely on sun exposure alone for their vitamin D production. Plus, Studies have found the average UK citizen spends only 17 minutes outdoors, and people in the US spend 87% of their time indoors. So certain climates prevent reliable vitamin D production from the sun. For example, if you live in Edmonton, vitamin D production from October to April (longer the darker you are) is impossible. This means you have to rely on dietary vitamin D either through foods or supplements. Fish liver oil and meat from salmon, tuna and mackerel are your best bets for food-derived vitamin D. Other foods, like beef and eggs, also contain small amounts.
However, if you’re vegetarian or vegan, you’re only left with taking supplements. The Institute of Medicine’s Food and Nutrition Board and the Endocrine Society recommend 600 and 2,000 IU per day, respectively. But this figure can vary, depending on medical conditions. Ideally, you'll want 50 nmol/L (nanomoles per litre) serum concentrations, but as low as 30 nmol/L is still acceptable. To ensure that most people will fall within the range of 30–50 nmol/L serum concentrations and aren’t at risk of toxicity, and given the growing trend of vitamin D deficiency globally, the Vitamin D Council recommends an intake of 5,000 IU per day.
So, are you getting enough?
Feature Image: wikimedia.org
Vikram Bettadapura
Author
When he’s not blogging, Vikram Bettadapura works at a busy vet clinic. Born in Bangalore, he grew up in Abu Dhabi and later moved to Ontario, where he earned a BSc from the University of Guelph. Currently based in Toronto, he's an avid reader, passionate about culture, social issues, and ...
COMMENTS
YOU MAY ALSO LIKE
-
How To Host The Perfect South Asian Holiday Dinner
-
ANOKHI's Holiday Gift Guide For Thoughtful Desi Presents For The Home & Beyond
-
Not Into Flu Shots? Try These Centuries-Old Desi Home Remedies Instead!
-
Diwali Gift Guide: Barbie® Diwali Doll & 8 More Unique South Asian Gift Ideas
-
From Turkey To Tadka: Desi-Inspired Thanksgiving Recipes
-
Mommy's Time-Out: How To Reclaim Your Zen After The Back-to-School Scramble
-
Khichdi Cups & 5 South Asian School Lunch Recipes For Busy Desi Parents
-
6 Complaints Desi Grandparents Have About Keeping Pets & How You Can Counter Them
-
Raksha Bandhan Gift Guide: Celebrate The Festival With A Modern Twist!
-
Summer Elixirs: Healthy South Asian Cooling Drink Recipes To Beat The Heat
-
Stay Cool: Build a Summer Garden Oasis At Home With Tulsi & Shade
-
Celebrating International Yoga Day: Find Your Balance Through Chakra Meditation
-
Spice Up Your Summer BBQ With These 5 Mouthwatering South Asian Recipes
-
South Asian Heritage Month: Journey Through Time With 8 Iconic South Asian Travel Destinations
-
How To Add Ancient South Asian Spiritual Cleansing Rituals To Modern Spring Cleaning Techniques
-
Toronto's Living Luxe Design Show Sets a New Standard for Luxury Exhibitions
-
Savouring South Asian Style: Elevate Your Home Decor with Cultural Flair
-
6 Ways To Create Fun Quality Time With Your Kids & Parents That Both Will Love!
-
Celebrating South Asian Literature: Must-Read Books by Female Authors
-
Flavourful Festivities: Traditional Holi Recipes To Spice Up Your Table
-
The Living Luxe Design Show Presented By JennAir Announces Powerhouse Program Of Speakers
-
7 Ways Yoga Will Save Your Mental Health
-
Ask Dr. Monica Vermani: How Can I Convince My Friend That Her Threatening Boyfriend Is The Problem, Not Me?
-
10 Tips To Manage & Survive Long-Distance Relationships
-
Ask Dr. Monica Vermani: I'm Afraid My Childhood Bully Will Be Back In My Life, What Do I Do?
-
Ask Dr. Monica Vermani: How Do I Create "Me Time" In My Demanding Life?
-
Hot Spot Alert: Mishree Cocktails & Cuisine Exhilarates With South Asian X Middle Eastern Cuisine
-
BioAro Founder Dr. Anmol Kapoor Wants You To Be The CEO Of Your Health
-
Savour the Holidays With This Paneer Pakora Recipe By KFI Sauces!
-
Here's How To Craft And Achieve Meaningful New Year's Resolutions
-
Snack It Up This Holiday Season with Indian-Inspired Potato Wedges by KFI Sauces
-
Butter Chicken Nachos Recipe By KFI Sauces Is Perfect For Your Holiday Spread
-
Ask Dr. Monica Vermani: How Do I Tell My Friend She's Taking My Emotional Support For Granted?
-
Anjali Pathak of Patak's Shares Her Favourite Recipes For The Holiday Season
-
Ask Dr. Monica Vermani: Why Does Our Family Get Togethers Always End With A Fight?
-
Ask Dr. Monica Vermani: How Do I Tell My Sis-In-Law To Stop Intruding In My Daughter's Wedding Plans?
-
Event Alert: The Auric Living Conference Brings Holistic Healing To Toronto
-
Ask Dr. Monica Vermani: I'm On The Outs With My Friend Because I Supported Her Breakup What Do I Do?
-
Event Alert: The Desai Foundation Rings In 10th Anniversary of "Diwali On The Hudson" Gala
-
South Asians & Arthritis: Busting Myths And Sharing Facts About This Disease In Our Community
-
Ask Dr. Monica Vermani: How Do I Convince My Kids That My Granddaughter's Best Friend Is A Bully?
-
Make Your Brunch Brilliant With This French Buckwheat Crepes & Dosas Recipe!
-
Ask Dr. Monica Vermani: How Do I Tell My Sis-In-Law That Her Messy Dog Is Not Welcome At My House?
-
You Just Need A Hot Pot To Make This Amazing Masala Style Vegan Tomato Soup
-
Ask Dr. Monica Vermani: How Do I Tell My Friend To Stop Interrupting Me?
-
Ask Dr. Monica Vermani: How Do I Trust My Husband After He Cheated On Me?
-
Check Out This Insane Recipe For Mini Masala Idli
-
Ask Dr. Monica Vermani: How Do I Tell My Brother That His Cottage Rules Ruins All The Fun?
-
Ask Dr. Monica Vermani: What Do I Do When My Fiancé Shares His Dog With His Ex?
-
Ask Dr. Monica Vermani: How Do I Convince My Partner That Our Six-Year-Old Is To Young For Sleepovers?
-
Ask Dr. Monica Vermani: How Do I Deal With My Friend Who Always Wants To Start A Fight?
-
Here's Why Paris Calls Tharshan Selvarajah The Best Baguette Baker In The City
