Vitamin D deficiency has become a global phenomenon due to lower Sun exposure. Therefore, the best home remedy for vitamin D deficiency is exposure to Sun. Vitamin D is produced by the skin exposed to ultraviolet radiation from the sun or through dietary sources.
In fact, Vitamin D is also popularly and affectionately known as ‘Sunshine’ Vitamin.
Today's lifestyle has to be blamed for the vitamin D deficiency. We now live in air-conditioned environments at home in the office and in the car while driving. We spend more time indoors than ever before.
This lifestyle has significantly reduced our sun exposure as compared to our forefathers who used to spend more time outdoors.
Vitamin D deficiency is not just prevalent, it is rampant. Since the medical tests are expensive it goes unnoticed until some serious symptoms are experienced and your doctor decides to test the serum levels of Vitamin D3.
Consequences of chronic Vitamin D3 deficiencies are serious but until now there was not much awareness about it. Now everyone is talking about it.
The deficiency can cause:
- Skeletal diseases
- Metabolic disorders
- Cancer
- Cardiovascular diseases
- Autoimmune disease
- Cognitive disorders
- Autoimmune diseases
- Mortality
With the more understanding of the importance of Vitamin D and it's deficiency in the new millennium, people are becoming more conscious of rectifying the condition to remain healthy.
What Causes Vitamin D Deficiency
Though less sun exposure due to more indoor living is one of the biggest causes of Vitamin D3 deficiency, there are many other factors that contribute to it.
Even if you are not living indoors much, your knowledge of possible skin cancer due to excessive sun exposure and resulting precautions are becoming the other major cause of the deficiency.
Applying sunscreens significantly reduces absorption of UV rays. In fact SPF 30 reduces absorption by 95%. So don't overdo it.
UV exposures also depend on geographical location and season and time of the year. So while applying sunscreen creams next time keep a balance between required exposure and protection.
A simple rule of thumb is to check the UV index during the day and if it is above 3, then apply sun protection cream and there is no need to apply sunscreen when the UV index is below 3.
This will give protection as well as required sun exposure to maintain your serum Vitamin D3 levels in a healthy state.
Even wearing more clothing reduces sun exposure. So when the UV index is below 3 you don't have to wear excessive clothing during summer months.
Another cause of Vitamin D deficiency can be the color of skin. Melanin which gives color to your skin acts as a sunscreen. So if you have darker skin, then you will be absorbing less UV rays and will naturally remain Vitamin D deficient as compared to your white skin counterparts in the same climatic conditions. You may need as much as 5 times more sun exposure to maintain regular Vitamin D levels.
If you are overweight or obese then also your vitamin D levels will be low. Interestingly, reducing weight has not significantly helped regain vitamin D levels according to many studies. You don't have to solely depend on weight loss for Vitamin D. You will have to take supplements.
Your old age, rheumatoid arthritis, fibromyalgia, diabetes and certain other medical conditions can also cause Vitamin D deficiency.
Certain medications such as antifungal agents, HIV/AIDS medicines and other medicines can also cause Vitamin D deficiency.
Symptoms of Vitamin D3 Deficiency
If you have any of the following symptoms then talking to your doctor and getting Vitamin D3 test done will be very helpful to regain health.
Home Remedies for Vitamin D Deficiency
If you are feeling depressed, your bones ache and get tired quickly and the other symptoms stated above show that you may have Vitamin D deficiency get checked. If the deficiency is confirmed. Then the doctor will give you supplements and advice to use following home remedies. Your choices are limited
1. Take supplements of Vitamin
Depending on the extent of the deficiency doctor will give you weekly doses to recover Vitamin D or a daily capsule. Take it as advised.
2. Go Outdoors
Get some sunshine in the early morning hours. Depending on where you live in the world and the season of the year the good timing when UV index is less than 3, get 15-30 minutes daily.
Avoid day time sun exposure.
3. Eat Vitamin D Rich Food
Certain good items are naturally Vitamin D Rich and others are fortified with Vitamin D. Eat both.
- Fishes - Fishes with high Omega 3 Contents are a great source of Natural source of Vitamin D. So add Mackerel, Salmon, Herring, Sardines, Tuna and Catfishes in your daily diet.
- Cod Liver Oil - Cod Liver Oil is rich in Vitamin D and omega 3 fatty acids. It will not only reduce your deficiency of Vitamin D but will also protect you from osteoporosis.
- Eggs - Eating one egg a day will provide you 10% of your daily requirement of Vitamin D. It is a great daily source of Vitamin D. Eat an egg daily.
- Dried Button Mushrooms Dried Mushrooms are rich in Vitamin D. Add them in your daily diet.
If you take care and ensure that your Vitamin D Levels are maintained at normal levels by getting rid of Vitamin D deficiency if any, then you will prevent a lot of chronic diseases, improve your skeletal health, stronger bones and better cell growth.