Vitamin D is crucial for bone and immune system health. Understanding proper supplementation is key to maintaining good health.

Adults typically need about 600 IU of vitamin D each day to support strong bones and other essential bodily functions. Individuals should follow recommended guidelines or consult a doctor before increasing their vitamin D intake.

Sunlight is the best natural source of vitamin D. Daily exposure of 20-30 minutes, allowing your face, hands, and feet direct morning or afternoon sun without sunscreen, efficiently helps your body produce vitamin D. While sunscreen protects against UV damage, it reduces vitamin D production, so balanced use is important. Dietary sources also provide vitamin D, including: fatty fish (salmon, mackerel, tuna), milk, eggs, and mushrooms.

Vitamin D requires magnesium for optimal function within the body. When supplementing with higher amounts of vitamin D, adequate magnesium intake is also necessary, as vitamin D raises blood calcium levels. Magnesium helps regulate calcium, preventing excess calcium from causing muscle cramps and arrhythmias, while supporting cardiovascular health.

Even when taking vitamin D supplements, be mindful of other medications you are using. Some drugs can impair vitamin D absorption. Patients should consult a doctor for specific advice.

When vitamin D levels in the body are low, adults often experience fatigue, muscle weakness, increased susceptibility to infections, mood changes, depression, hair loss, and slow wound healing. Adults also face a risk of bone density loss, potentially leading to fractures or chronic pain in joints and the lower back. Children lacking vitamin D may develop rickets, characterized by soft bones and delayed development. Symptoms are often subtle or easily mistaken for other conditions. A blood test can confirm a deficiency.

Le Nguyen (According to Times of India)