By Priyanka Deshpande
CNBC-TV18.com
Published April 23, 2024
Vitamin D plays a pivotal role in our health, yet not everyone may need extra doses. Let’s clarify the sunny and shady sides of Vitamin D supplementation.
Recognition of Vitamin D’s importance began during the Industrial Revolution with the discovery that sunlight prevents rickets.
Crucial for absorbing calcium in the intestines, strengthening bones, sunlight triggers Vitamin D production.
Fatty Fish: Fish such as Salmon, Rainbow trout, and Light Tuna are excellent sources of vitamin D.
Fortified Foods: Many foods are fortified with vitamin D, including milk, soy milk, and orange juice. Check the labels to see if vitamin D has been added.
Mushrooms: Some varieties of mushrooms, such as shiitake mushrooms, contain vitamin D, particularly when they are exposed to sunlight during growth.
Once thought to shield against numerous diseases including cancer and heart disease, recent studies suggest that for those with adequate levels, extra Vitamin D provides little benefit and poses risks of overdose.
It is essential for individuals at risk of deficiency, such as those with limited sun exposure or certain dietary restrictions.
The National Academy of Medicine recommends modest daily doses to maintain sufficient levels without risking overdose.
400 IU is the recommended dose for babies up to one year, 600 IU for older infants, children and adult up to 70, and 800 IU for adults aged 70 or older.
Over 30% in some sunny regions due to clothing customs, under 6% in the US thanks to dietary fortification.
Countries like Finland have combated deficiency through national policies to fortify foods, reducing the prevalence of related diseases.
Most people can meet their needs through brief sun exposure and a balanced diet including fortified products, as per popsci.com.
However, some groups may require supplements to ensure adequate levels, particularly during months or in regions with limited sunlight.