M.Sc. Nutrition & Dietetics
Vitamin D is one of the essential fat-soluble vitamins that we all need. Maintaining optimal vitamin D levels through diet or supplements is important as our body can not synthesize it on its own.
Vitamin D is required for calcium absorption and maintain bone density. Low vitamin D levels can increase the risk of fractures and osteoporosis.
Our body need vitamin D to regulate certain immune response. It provides protection from certain diseases and infections.
If you aim to gain muscular strength, make sure that your vitamin D levels are adequate as it enhances skeletal muscle regeneration and recovery.
Vitamin D is involved in the synthesis of Melatonin – the sleep hormone required to regulate human circadian rhythms and sleep. If sound sleep is a trouble for you, it could be due to low vitamin D levels.
Infants: 400 IU or 10 mcg/ day. Children: 600 IU or 15 mcg/ day. Adults: 600 IU or 15 mcg/day. Source: ICMR
- Fatty fish like salmon, tuna, sardine and codfish - Egg yolk - Mushrooms - Fortified milk and Orange juice - Yogurt