Why is Vitamin D important ? How can you prevent yourself from its deficiency?

What is vitamin D | types of vitamin D | Symptoms of vitamin D deficiency | causes of  vitamin D deficiency | symptoms of  vitamin D deficiency | effects of  vitamin D deficiency | treatment of  vitamin D deficiency 

A healthy body requires many vitamins, Vitamin D is also one of them. If you want to stay away from diseases, then like other nutrients, you should include food items rich in Vitamin D in your diet.

The biggest source of Vitamin D is sunlight. That is the reason vitamin D is also called the sunshine vitamin . This vitamin benefits your body in many ways such as making bones and teeth healthy and strong etc.

In this blog, we are going to tell you in detail about the symptoms of Vitamin D deficiency in the body and the measures to increase it.

What is vitamin D

Vitamin D is a group of fats soluble secretory steroids which consist of D1, D2 and D3 . Vitamin D assists many nutrients like  magnesium, calcium  and phosphate, etc. to be absorbed by using the intestines. Our bones become  vulnerable and skinny when nutrition D is deficient.

Types of vitamin D

There are two types of Vitamin D in which the first is Vitamin D2 (Agro calciferol) and the second is Vitamin D3 (Cholecalciferol).

Vitamin D2 is not produced in the human body, it is obtained from plants. Plants produce vitamin D2 in the presence of ultraviolet rays from the sun.

The production of vitamin D3 happens inside the body. This vitamin is produced by humans in response to sunlight. Vitamin D3 can be obtained from the consumption of fish and other food items.

Causes of vitamin D deficiency

If this question also arises in your mind that why the level of Vitamin-D in the body decreases, then below we are telling you about some of its main reasons:-

  • stay in the rooms maximum times
  • don’t go out in the sun
  • reducing or not consuming dairy products such as milk, yogurt, and butter 
  • Consuming more fast foods and cold drinks
  • working the night shift
  • getting pregnant
  • Vegetarians have a higher risk of vitamin D deficiency

Symptoms of Vitamin D Deficiency 

When there is a deficiency of Vitamin D in the body, you experience many symptoms in yourself. The following symptoms can be seen when the level of Vitamin D is low : –

Feeling tired: Feeling tired throughout the day is one of the main symptoms of Vitamin D deficiency. If you feel tired and weak even after getting enough sleep, it could be a sign of vitamin deficiency.

Bones and back pain: Bones and especially back pain are symptoms of vitamin D deficiency. Calcium makes bones and teeth strong, but due to lack of vitamin D, calcium is not absorbed in the body.

Wounds not healing: – Wounds or injuries do not heal quickly due to deficiency of Vitamin D in the body. Also, there is a risk of irritation and infection due to lack of vitamin D.

Hair loss: In some cases, due to deficiency of Vitamin D, the problem of hair loss also comes to the fore. Vitamin D is a nutrient that increases hair follicles, but when it is deficient in the body, the problem of hair fall comes to the fore.

Changes in mood:- Due to lack of vitamin D, there can be a sudden change in your mood. In some cases, you may also develop depression.

If you experience these symptoms in yourself, then after consulting a doctor, you should get yourself tested for Vitamin D. Also, it should also talk to the doctor about how to increase Vitamin D.

Effects of Vitamin D deficiency 

Due to deficiency of Vitamin D in the body, the immune system becomes weak due to which you always feel tired. Because of deficiency of Vitamin D, you could have face many problems such as :-

  • Tiredness
  • lethargy
  • the sadness
  • hair fall
  • pain in bones
  • back pain
  • muscle pain
  • Wound or wound pain not healing
  • weakened immunity

Long-term vitamin D deficiency can lead to some serious problems, which include:

  • heart related diseases 
  • autoimmune related problems 
  • neurological diseases
  • complications in pregnancy
  • other types of cancer in the body
  • increased risk of some cancers

If there is a deficiency of Vitamin D in your body, then you should meet the doctor as soon as possible and talk about it so that this problem can be overcome easily.

Treatment of vitamin D deficiency 

To fulfil the deficiency of Vitamin D, you need to make certain changes in your lifestyle and diet . To meet the deficiency of Vitamin D in the body, you can consist of the following meals in your diet plan :

Sit in the sunlight 

Sunlight is the best & natural source of Vitamin D. You can meet the deficiency of Vitamin D in your body by sunlight. To get vitamin D from sunlight, you can sit in the sun for some time every morning.

Egg yolk

Nutrients are found in abundance in eggs. Vitamin D is present in the egg yolk. If you want to meet the deficiency of Vitamin D, then consuming eggs can be beneficial for you.


If you are a non-vegetarian then there are some sort of fishes which can be beneficial for you. There are a lot of vitamin D percent in fish like sardines, halibut, salmon & mackerel, herring & tuna if you are comfortable to share in your diet.

Cow’s milk

Cow’s milk is the best source of Vitamin D and calcium.To fulfil the requirement of your daily vitamin D you can have a glass of cow milk on a daily basis. This is the easiest way to get vitamin D from the diet.


Yogurt is additionally a high-quality supply of Vitamin D. Along with imparting you with Vitamin D, it additionally maintains your physique cool. Curd is really helpful for the belly in the summertime season.

Apart from all these, you can include the following things in the diet of Vitamin D:-

  • Meat
  • Orange
  • Cereal
  • Oats
  • Mushroom

With the help of all these food items in your diet , you can easily fulfil theVitamin D deficiency in your body. But keep in mind that before consuming anything, you must consult a doctor once.

Frequently Asked question 

Q. In which vegetable is maximum Vitamin D found?

There are many vegetables in which vitamin D is found in abundance. This includes lemon, carrot, broccoli and spinach etc.

Q. How to increase Vitamin D level quickly?

To increase the level of Vitamin D quickly, you can adopt the following actions in your lifestyle: –

  • sitting in the sun every morning
  • Including fruits and vegetables in your diet
  • Consuming milk, curd and fish
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