Home Cures for Vitamin D Deficiency
Vitamin D can be categorized under two types which are vitamin-D2 or ergocalciferol and vitamin-D3 or cholecalciferol. While both vitamin-D2 and vitamin-D3 can be sourced through foods only vitamin-D3 can be manufactured in the body due to sunlight. It is for precisely this reason that this vitamin is also referred to as the ‘sunshine vitamin’. Lack of this vitamin in the body can cause fatigue, high blood pressure, joint ache, sleeping difficulties, obesity and frequent headaches. Medical conditions such as diabetes, cancer and osteoporosis are some other vitamin-D deficiency symptoms.
Vitamin-D is responsible for maintaining health of the bones as well as muscles and therefore it is necessary that the body be nourished with the vitamin for enhanced overall health. The vitamin can be obtained from its sources. There are also some natural methods of reducing the vitamin deficiency in the body and they are mentioned below.
The following home remedies can be adopted for bridging the vitamin-D deficiency gap in the body.
- Sun Exposure
Exposing oneself to the sun for couple of minutes during the day can enable the body to produce vitamin-D. Therefore it is advisable that one sits in the sun some hours in a week. People having light-colored skin can soak in the sun for lesser time as compared to dark-colored people This is because melanin which is responsible for skin pigmentation is known to absorb the UV radiation from the sun thereby lowering the skin’s capacity of generating the vitamin. Also people displaying light tones contain low melanin content and therefore they can fulfil the vitamin requirements of the body when sun-exposed to low time periods. Darker-colored people contain more melanin in the body and hence they need to rest in the sun for a longer duration.
It is also wise to apply sunscreen with SPF 15-30 whilst sun bathing to keep the skin protected from the harmful effects of the skin. Also revealing the skin to the sun during the early morning hours and late evening are recommended. Revel in the sun for 15-20 minutes two times during the day for adequate levels of this vitamin.
- Dietary Considerations
Foods that contain vitamin-D naturally as well as foods that are fortified with the vitamin where the vitamin-D nutrient is artificially added to the food in a bid to increase its nutritional worth can be included in the diet when suffering from lack of vitamin-D.
Natural vitamin-D foods incorporate fish including tuna, salmon, trout, halibut and mackerel. Cod liver oil, mushrooms such as portobella and maitake, cheese, egg yolks, dairy foods, pomegranates, raspberries and blueberries are also good sources of the vitamin.
Vitamin-D fortified foods count orange juice, yogurt, milk, soy products and bread in their fold. Foods are fortified as there are very few foods that contain this vital vitamin.
- Supplement Intake
The taking of supplements of vitamin-D on a daily basis can also be practiced to nurture the body with the vitamin. Supplements of both vitamin-D2 and vitamin-D3 are available and their consumption can be commenced after consulting the doctor regarding the dosage.
One can also get tested to determine the vitamin-D tally within the body and whether one has a deficiency and if yes then to what extent. Accordingly the dosage can be increased or decreased. A simple blood test can diagnose the same.
Vitamin-D also aids the assimilation of calcium in the body which can assist the toughening of the bones. So coupling vitamin-D capsules with calcium doses is recommended when attempting to triumph over the vitamin-D nutritional deficiency of the body.
- Vitamin-D Injections
Some people may find it difficult to swallow pills. Here inserting them with vitamin-D injections can be recommended. These are known to be completely safe and one vitamin-D injection is sufficient for 6 months after which the course can be repeated.