Winters are here which means shorter days and longer nights, and a goodbye to healthy sunlight. But your body needs a daily dose of vitamin D for stronger bones and strength. Doctors have advised to never compromise with vitamin D intakes and good supplements can be helpful as a substitute for sunlight.
Vitamin D plays a crucial role in the body’s absorption of calcium, helping to prevent osteoporosis, a condition that weakens the bones. It is essential for the nerves to transmit messages between the brain and the body. It also contributes to the immune system’s defense against viruses and bacteria.
Additionally, this nutrient supports the movement of muscles; a deficiency may lead to weak and painful muscles. For optimal health, it is recommended to ensure an adequate intake of vitamin D. The daily recommended amounts are as follows:
- Individuals aged 19 to 70: 15 micrograms or 600 international units
- Individuals aged 71 and older: 20 micrograms or 800 international units
Deficiency of vitamin D is more common than you know. A study using data from the National Health and Nutrition Examination Survey (NHANES) discovered that 40.9% of 71,685 participants surveyed between 2001 and 2018 were vitamin D deficient. 2.6% of participants were severely deficient in vitamin D, while 22% were moderately deficient.
Vitamin D Substitutes
Fatty fish, including trout, tuna, salmon, and mackerel, along with fish liver oils, stand out as excellent sources of vitamin D. Meanwhile, egg yolks, cheese, beef liver, and mushrooms contain smaller amounts of this essential nutrient.
In addition to natural sources, vitamin D is often added to various food products. Many breakfast cereals are fortified with vitamin D, enhancing their nutritional content. Similarly, some types of milk, yogurts, and orange juices are enriched with this vital vitamin to provide additional dietary benefits.