Every day we talk about vitamins and minerals. 

Vitamin A for eyes, vitamin C for a healthy immune system, vitamin E for healthy hair and so on. 

Undeniably, these vitamins and vitamin complexes play a crucial role in our health. Whether it’s our hair or skin or general well-being we need good amounts of these vitamins and minerals. Vitamin D is one of these widely discussed vitamins we discuss every day.

Why is Vitamin D Important?

Vitamin D is also known as the sunshine vitamin and is a fat-soluble vitamin. We often associate vitamin D with healthy bones and are recognized for its role in absorbing some bone-healthy minerals such as calcium and phosphorus. Insufficient intake of vitamin D can result in many side effects. This vitamin also helps to keep infections at bay and controls the inflammation in the body that can negatively affect our health.

I remember last week one of my colleagues went for her routine exam and her reports later revealed that she was suffering from severe vitamin D deficiency. Everyone who experiences the signs of vitamin D deficiency should go for the test. Vitamin D test price in Pakistan is not very high, which makes it an affordable measure for good bone health.

However, long before we get to know about vitamin D deficiency through numbers, different signs tell us about our low vitamin D levels. These include pain in your bones, food, mood swings and muscle weakness etc. So, keeping an eye on these signs can help you to get to know about the deficiency before it gets worse.

How to Get Rid of Vitamin D Deficiency?

Vitamin D is required to perform many important body functions. Right?

Vitamin D requirements vary from person to person. We mostly depend upon external sources for the synthesis of vitamin D in our body alongside getting vitamin D from food and supplements. I remember an orthopedic surgeon in Rawalpindi recommended my mother take vitamin D oral injections as she was severely deficient.

 If you are struggling to find what you can do to keep your vitamin D level normal, here are some of the best tips that might help you:

1- Spend time in sunlight

Your body is capable of synthesizing vitamin D through sunlight. This happens when 7-dehydrocholesterol in your skin gets converted to vitamin D after sunlight exposure. UVB radiation in the sunlight makes your body do the job right. So, if you want to boost the synthesis of vitamin D in your body make sure to spend time outside.

However, when you are spending time outside make sure to apply sunscreen on your face and other exposed parts of your body to prevent any damage due to sunlight.

2- Eat vitamin D-rich foods

Some foods are particularly known for their high vitamin D content. Getting dietary vitamin D can also help you to have a normal level of vitamin D in your body. Here are some of the best vitamin D foods you need to consume for healthy bones:

  • Mushrooms
  • Tuna fish and salmon
  • Cod liver oil
  • Herring and sardines
  • Egg yolks

You can easily find all of these foods in the market. The presence of a good amount of vitamin D in these foods makes them a good addition to your diet if you are vitamin D deficient.

3- Consume vitamin D-fortified food

You can even find foods that are fortified with vitamin D and can be a good addition to your diet. These are available as different variants. From vitamin D fortified cereals to orange juice enriched with vitamin D there are a variety of options you can depend upon. So, yes, fortified foods can be your sure shot to come over vitamin D deficiency. 

4- Get a UV lamp

Just like the UV radiation coming from the sun, artificial UV lamps can also help people who are suffering from vitamin D deficiency. This happens when the UV radiation from these lamps works similarly and initiates the process of vitamin D formation in the body. So, a vitamin D lamp can be a good investment but you need to make sure that you are choosing the right product that does not emit skin-damaging rays.

5- Get supplements

Just like any other type of vitamin we can easily find vitamin D supplements on the market. There are hundreds of different variations of these products and you can consume them to have healthy bones.

These are not only available as vitamin tablets but you can also find them as oral injections that can be taken with milk. Whenever choosing a supplement, make sure to consult your physician to choose the right supplement that matches your requirements well.

Bottom Line!

Vitamin D is an important vitamin that you need for good bone health. All these tips can help you get rid of vitamin D deficiency for sure. However, make sure to keep an eye on the warning signs and consult your doctor accordingly.

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