Vitamin D plays a crucial role in supporting healthy nails, bones, muscles, and teeth by working together with calcium and phosphorus. Your body produces vitamin D when your skin is exposed to sunlight, which is why it’s often called the "sunshine vitamin."
To improve your vitamin D levels:
Get Sunlight:
- Most of your vitamin D comes from sunlight, not food. Aim for 10-20 minutes of midday sun daily.
- Use sunscreen if needed, depending on your skin’s sensitivity.
Eat Vitamin D-Rich Foods:
Focus on fortified foods that add extra vitamin D like :
-Fortified milk and dairy products,
-Fortified flour and cereals
-Fortified juices
-Margarine
-Egg yolks
Consider Supplements
If sunlight and food sources aren’t enough, a vitamin D supplement may be recommended.
Tips for Taking Vitamin D Supplements:
- In situations where it's hard to get enough vitamin D from food alone, taking a daily supplement of 10 micrograms (400 IU) can be helpful, especially when sunlight exposure is limited.
-Consider supplements if you wear clothing that covers most of your skin when outdoors (e.g., burqa, buibui)
Cautions to Keep in Mind:
- Consult your doctor: Some supplements can interact with medications or worsen certain medical conditions, so always check with your healthcare provider first.
- Cardiovascular disease: Avoid vitamin E supplements if you have heart disease, as they can increase the risk of further heart problems.
- Effervescent supplements: These can contain about a gram of salt per tablet. If you need to limit your salt intake, consider switching to a non-effervescent version.
- “Natural" isn’t always safe: Some natural products can harm the liver. The safety of a supplement depends on how it’s made, how it works in your body, and how much you take.
Let your Antara Nutritionist know if you are having any difficulties or challenges in managing your diet. Book a session with an Antara Nutritionist through the Antara App or by clicking here.