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Vitamin D: The Sunshine Vitamin, An Essential Element for Good Health
Vitamin D is an essential nutrient for the human body. It is a fat-soluble steroid hormone required in small amount every day. It helps regulate calcium and phosphorus levels, playing a vital role in keeping bones, muscles, and teeth strong and healthy.
A deficiency of vitamin D can cause rickets in children—a condition where bones become soft and weak, wrists swell, legs bend, and growth is impaired. In adults, vitamin D deficiency can lead to osteomalacia, which causes bone pain, muscle weakness, and softening of bones. Severe calcium deficiency due to low vitamin D can also trigger seizures.
Beyond bone health, vitamin D supports numerous biological processes and strengthens immunity. It helps protect against pneumonia, asthma, and seasonal flu. Research shows that sufficient vitamin D reduces the risk of heart disease, high blood pressure, diabetes, and obesity. It also has roles in managing anxiety, depression, and certain cancers. Deficiency often results in fatigue and persistent tiredness.
For pregnant women, low vitamin D levels increase the risks of pre-term delivery, low birth weight, pre-eclampsia, and gestational diabetes. At all ages, deficiency poses significant health risks. Alarmingly, studies show that around 85–90% of people in Bangladesh are vitamin D deficient.
Unlike most other vitamins, we get very small amount of vitamin D in food. Nearly 90% of our vitamin D comes from natural sunlight. When at least 20% of the body is directly exposed to sunlight for 15–30 minutes between 10 a.m. and 3 p.m., the skin produces sufficient vitamin D, which is then processed in the liver and kidneys. However, sunlight absorption varies depending on geographical location, season, and skin tone. Urban and rural populations also show differences, with deficiencies nearly doubling in winter.
Food sources of vitamin D include oily fish (Salmon, Tuna, Pomfret, Sardines), egg yolk, milk, yogurt, cheese, vitamin-fortified cereals, mushroom, broccoli, and orange juice. Moreover, vitamin D supplements are also available.
Vitamin D deficiency can result from limited sun exposure, constant use of sunscreen, staying indoors, covering the entire body with clothing, or low dietary intake. It may also occur due to chronic liver, kidney, or digestive diseases, genetic factors, certain medications, obesity, or in excessive fat accumulation.
To maintain healthy vitamin D levels, people of all ages should regularly spend time in sunlight and eat vitamin D-rich foods. If deficiency symptoms appear, a blood test and medical consultation are essential. Supplements and calcium should only be taken as advised by a doctor. For pregnant women, newborns, and children under two years, regular vitamin D supplementation is particularly important. However, excess intake can be harmful, leading to hypervitaminosis D (vitamin D toxicity).
Let us all be aware of the importance and sources of vitamin D and take adequate vitamin D to ensure a healthy life. For any deficiency sign, consult a medical specialist for proper guidance and treatment.
Author:
Senior Consultant
Evercare Hospital Dhaka