Vitamin D Deficiency .
Vitamin d is important for bones, muscles and overall health. It is made in our bodies through a series of processes that start when our skin is exposed to the sun's ultraviolet (UV) radiation.
Here are some tips to help you get enough vitamin d.
Take a balanced approach to sun exposure. Uv radiation from the sun is the best natural source of vitamin d, but too much sun exposure can increase your risk of skin cancer.
Speak to your doctor if you are at risk of low vitamin d. You might be at risk of low vitamin d if you have naturally very dark skin, get little or no sun exposure, have a medical condition that affects vitamin d metabolism or take certain medications (for example, those that increase the breakdown of vitamin d). Breastfed babies who fall into the above categories, or have mothers with low vitamin d, can also be at risk.
Exercise daily. Regular exercise assists with production of vitamin d.
Eat enough calcium. Vitamin d and calcium work together to make your bones strong. Make sure you get enough calcium by including a selection of dairy products, leafy vegetables, fish, tofu, brazil nuts and almonds in your diet.
Eat foods rich in vitamin d. Good sources include eggs, liver, and fatty fish such as mackerel, herring, and salmon. Some margarine and low-fat milk have added vitamin d. Food, however, only makes a small contribution (approximately 10 percent) to the body's overall vitamin d levels and it is difficult to get enough vitamin d from diet alone.
Speak to your doctor before taking supplements. Vitamin d supplements may be helpful for some people, but you should speak with your doctor first and take them strictly as directed.
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