5 Signs that you are lacking of vitamin D and how to fix it

Malaysian, we don’t like the sun. We avoid it like it is a plague, hide ourselves from it’s burning heat rays but the morning sun is the best time to get vitamin D. Vitamin D is the “middle child” of the vitamin family. We tend to forget that Vitamin D is important to our health too. Here are 5 signs if you lack in Vitamin D and how to fixed it.

What is Vitamin D?

Other than calcium that you get from your milk, vitamin D is also important for your bones! This fat soluble vitamin prevent your bones from breaking just from a bump. It also helps with your mental health and gives you a well rested sleep.

5 SIGNS that you are lack of Vitamin D

The 5 Signs are:

Commonly affects people who have darker skin and age group who are 65 and above:

1) Lacking of Sleep

2) Bone loss

3) Feeling of depression or sadness

4) Wounds are healing too slow

5) Hair loss

But what cause you to have vitamin D deficiency in the first place?

Causes of Vitamin D Deficiency

These are the causes of Vitamin D deficiency:

Having darker skin
Due to old age
You are overweight or obese
Not eating much fish or dairy products
Staying indoors for long hours or working overnight shift
Often wearing sunscreen

How to fix Vitamin D deficiency?

Here are two ways to help with your Vitamin D deficiency:

Supplements

Supplements is the easiest way to get back your vitamin D in a healthy level. You can easily get it at a pharmacy but make sure to get the recommended dosage from a doctor.

Magnesium also helps with Vitamin D. It will helps to activate vitamin D in our body

2. Sunlight

I’m not asking you to go out under the hot sun and sunbath in the afternoon hot sun to take your daily dose of your vitamin D. Go and get it during the morning which is around 8 AM to 10 AM. These hours the sun is not too hot and you can get your vitamin D without any worries of sunburn. Sunbath around 10 to 15 minutes to limit your exposure to UV rays.

3. Foods that are rich in Vitamin D

There are number of foods that contain Vitamin D;

Egg Yolk
Liver
Red meat
Fish rich in Vitamin D, sardines, salmon, herring and mackerel
Mushroom

Finally…

Even though our body can produce Vitamin D by using the sunlight but make sure to limited your exposure of UV rays, If you are always indoors, take foods that are rich in Vitamin D or supplements to meet your daily Vitamin D quota.