In reality, there is no sufficient dietary source. Sun exposure was sufficient to our ancestors. Human beings spent a great deal of time outdoors. So naturally they got enough sun exposure to generate vitamin D.
Increasingly industrialized society spend less time in the sun. Many of us work inside the sealed buildings with glazed windows, and we wear sunblock and drive everywhere in cars instead of walking outdoors.
Any glass windows or sunblock with an SPF above 15 will block the UVB rays necessary for vitamin D conversion. Vitamin D deficiency may lead to muscle pain, weak bones/fractures, low energy and fatigue, lowered immunity, symptoms of depression and mood swings, and sleep irregularities. Women with renal problems or intestinal concerns can neither absorb nor convert the nutrient. As we age, our bodies slowly lose the ability to mobilize vitamin D, a process that lowers our calcium absorption rates.
Vitamin D seems to be very important in regulating our weight. People who have a reduced capacity to mobilize vitamin D often weigh more and have more body fat than those with full capacity. Studies have shown higher blood levels of vitamin D in leaner body mass. Situational mood disorder is also brought on by decreasing daylight.
Vitamin D deficiency Groups includes people with limited sunlight exposure, those with dark skin pigmentation, maternal vitamin D deficiency, iron deficiency, and low dietary intake of vitamin D. Vitamin D deficiency is recognized as an important cause of muscle pain and weakness.
Vitamin D is a part of a far greater whole-health picture. It’s impossible to get vitamin D, vitamin D supplements, vitamin D-fortified foods. With vitamin D deficiency the body fails to mineralize the bones. They are most fully present in wholesome food, nutrient-dense fatty fish , Egg yolks, fortified organic milk and other dairy products. Most of us can sense the positive influence of sunlight in our own lives by the immediate lift we get from taking a walk outdoors on a beautiful sunny day. Soaking in the warmth of the sun is one of the most relaxing activities we share with all living creatures.
It is never a healthy practice to burn your skin. Vitamin D supplements may benefit muscle strength and balance, helping older adults stay steadier on their feet. So how do I know if I’m getting enough vitamin D? As little as 15 minutes in the sun without sunblock in the early morning and late afternoon is enough for most light-skinned individuals to create an ample supply of vitamin D. Read more!