VITAMIN D SIMPLIFIED - Dr Mohan’s Diabetes Specialities Centre
By Dr V Mohan, Chairman, and Chief Diabetologist , Dr Mohan’s Diabetes Specialities Centre
Vitamin D, also known as the ‘Sunshine
vitamin’ is one of the very important vitamins for human health. It is a fat
soluble vitamin and its main function is to maintain normal blood levels of
calcium and phosphorus. Vit D is considered to be both a hormone as well as a
vitamin.
While the role of Vitamin D in bone
metabolism and for growth is well known, today we know that it has a far
greater role in human health. Vitamin D is present in 2 forms: Ergocalciferol
(Vitamin D2) and Cholecalciferol ( Vitamin D3). It is Cholecalciferol, which is
the naturally occurring form of Vit D which is synthesized in the skin from
cholesterol with the help of sunlight. Ergocalciferol is used as food additives.
Vitamin D deficiency is associated with
decreased immunity, obesity, diabetes, heart disease and even certain forms of
cancer. What has been realised only fairly recently, is that Vitamin D deficiency
is ubiquitous in India. In a recent researchpaper from our centre, published in
the British Journal of Nutrition, we showed that in Chennai city, 55% of all
adults have Vitamin D deficiency and thisfigure was 63% in those with diabetes
and 80% in those with obesity.
So
how can those with Vit D deficiency, increase their Vit D levels?
This can be done in 3 ways:
!. Exposure to sunlight
2. Through food
3. Through Vit D supplements
Exposure
to sunlight:
Undoubtedly, the sun is the best source of
Vitamin D. Regular exposure to the sun, several times a week will usually
ensure that one gets enough Vitamin D. However, this is not an easy
proposition. One needs to spend at least half an hour to several hours in the
sun, depending in which part of the world you live in, to get adequate amount
of Vitamin D.
What
is the mechanism of Vit D formation in the skin? When your skin is exposed to
the sun it makes Vit D from cholesterol. The sun’s ultraviolet (UVB) rays hit
cholesterol in the skin cells providing energy for Vit D synthesis.
What are the challenges to get enough Vit D
from the sun?
- Time of the day: The best time is when the sun is at its peak ie. around noon, when the UV rays are most intense. Most people especially in India try to avoid the sun at this time.
- If you stand near a glass window, the glass cuts out the UV rays.
- Those with darker skin need more exposure to the skin as the melanin pigments which give the dark colour to the skin acts as natural sunscreen. People in India try to avoid the sun to prevent getting darker.
- Those who do go out in the sun, use sunscreens. These contain chemicals which reflect or scatter the sunlight. Sunscreens with SPF 30 or higher decreases Vit D production by over 90 percent.
- Dangers of exposure to sunlight include, sunburn, sunstroke, damage to the eyes, aging of the skin, freckles, moles and even skin cancer.
- People living in temperate climates may not get enough hours of sunshine every day or enough months of sunlight through the year.
What about foods as a source of Vitamin D?
Yes there are
some foods which can give you Vitamin D, but most of them are from animal
sources and for vegetarians, the choice is rather limited.
Food sources of
Vit D include: Fatty fish like swordfish, mackerel, halibut and salmon as well as
canned tuna, beef liver, cod liver oil, egg yolk and hard-boiled eggs. There is
some food which are fortified with Vit D. These include: milk, yogurt, cereals
and orange juice. The main vegetarian source of Vit D is some forms of mushrooms
like shiitake,portobello and raw white mushrooms (especially those that have
been treated with UV light).
If one is Vit D deficient, can it be corrected by
supplements?
Yes.Its actually
quite easy and relatively inexpensive.One is normally asked to take Vit D as a
powder containing 60,000 international units (IU) . This usually comes
in sachets and can be taken, mixed in milk or water, once a week,for 4 to 8
weeks, depending on how low your Vit D level is. Thereafter it can be takendaily,
as a capsule or gel containing 2000 IU. However, it is advisable to take it
only with a doctor’s prescription, as there could be some contraindications,
eg. those with kidney disease etc. Usually they need to be continued for a long
time as they are replacing a deficiency in the body.
Remember that
Vit D deficiency can reduce your natural immunity. Hence in these days of COVID
19 scare, it is better to see that your Vitamin D levels are maintained normal.
Ask your doctor about Vitamin D!
For More
Details:
Website: www.drmohans.com
Facebook
Page: http://www.facebook.com/drmohansdiabetesinstitutions
TwitterPage: twitter.com/DMDSC
DIABETES CENTRE
IN GOPALAPURAM: LOCATION ADDRESS
No.6-B, Conran
Smith Road,
Near Sathyam
Cinemas, Gopalapuram,
Chennai, Tamil
Nadu 600086
Phone: 07825888631,
044 43968888
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