Vitamin D is primarily produced when the skin is exposed to UVB rays from sunlight, with a smaller portion obtained from food. Certain habits can easily lead to a deficiency of this essential nutrient.

Staying indoors all day

According to The Times of India, spending entire days working, studying, and resting indoors significantly reduces skin exposure to sunlight. This is a major factor that hinders the body's natural vitamin D synthesis.

Individuals who spend most of their time in offices, at home, or engaging in minimal outdoor activities experience less sun exposure, thus limiting vitamin D synthesis in their skin. It is recommended to expose skin to sunlight for 10 to 15 minutes per session, two to three times each week.

Vitamin D is crucial for the body's absorption of calcium and phosphorus, which in turn maintains strong bones and teeth. This nutrient also plays a role in muscle activity and motor function. Furthermore, vitamin D supports the immune system. For children, vitamin D is particularly essential for bone mineralization and healthy growth.

The recommended daily vitamin D intake is 600 IU for adults and 800 IU for individuals over 70.

Egg yolks contain vitamin D. Photo: Bui Thuy

Going outside but covering the body completely

Clothing that covers most of the skin reduces the surface area exposed to UVB rays. If individuals consistently wear full-coverage attire outdoors, the amount of vitamin D synthesized by their skin may be low. However, it is important not to overexpose oneself to the sun for extended periods or abandon skin protection measures solely to boost vitamin D levels. Excessive UV exposure can still cause skin damage.

Infrequent consumption of vitamin D-rich foods

According to Eating Well, vitamin D is not as abundant in foods as many other nutrients. Fatty fish such as salmon, mackerel, and sardines, along with egg yolks and some fortified foods, do provide a certain amount. If a diet consistently lacks these food sources, particularly for individuals who also have limited sun exposure, their overall vitamin D intake may be insufficient.

Certain individuals, such as the elderly and those with darker skin tones, may find it more challenging to produce vitamin D through their skin or have a lower capacity to absorb sufficient amounts of this nutrient. In such instances, doctors can assess the risk and, if necessary, order tests to determine whether supplementation is required.

Le Nguyen (Compiled)