When a lot of us take a blood test to find out the status of our many health parameters, one parameter that most of expect to fall outside the normal range is Vitamin D. This explains why most of us take some form of Vitamin D supplement. However, taking supplement is not enough. One needs to ensure its absorption rate is also up to the mark.
Sudhir Kumar, a Hyderabad-based doctor, recently shared a post on X asking people if they are taking their Vitamin D supplement the right way. He then shared three simple tips that can help maximise the absorption of Vitamin D in the body.
Take Vitamin D with some form of dietary fat
Dr Kumar wrote, "Vitamin D is fat-soluble, which means it is best absorbed with food that contains some fat (like milk, eggs, nuts, or avocado)." So, the next time you pop a Vitamin D supplement, make sure you have a good meal which includes food items rich in fat content.
Never take it on empty stomach
Did you know that taking Vitamin D supplement on an empty stomach can cut its absorption by up to 50%? Well, yes. This is what the doctor explained. So, it's clear, if the absorption of supplement goes down, so will its effectiveness. The result? It won't be able to aid bone, muscle, and immune health.
Take it after the heaviest meal of the day
Whether it is your breakfast or lunch, whichever meal is the heaviest of the day, the doctor advised that you should take Vitamin D supplement after that. You may think it's a small, probably insignificant tip, however, Dr Kumar opined that this small change can make a huge impact on how the supplement gets absorbed in your body.
Why there's widespread Vitamin D deficiency in people:
Dr Shovana Veshnavi, Principal Consultant in Internal Medicine, Max Super Speciality Hospital, Noida, had told Moneycontrol why there's widespread deficiency of Vitamin D in people. “Most of us don’t get direct sunlight on our skin for long enough. Plus, people with darker skin (which naturally blocks more UV rays) need more sun exposure to make the same amount of Vitamin D”, Dr Veshnavi had explained. Add indoor jobs, pollution, and sunscreen to the mix—and you’ve got the perfect recipe for low Vitamin D levels, she had added.
Also read: Treadmill running vs running outdoors: Fitness coach shares which one is best for you
FAQs on Vitamin D deficiency:
What causes Vitamin D deficiency?
Lack of sunlight, poor diet, or certain medical conditions can lead to low Vitamin D levels.
What are common symptoms?
Fatigue, bone pain, muscle weakness, and frequent illnesses.
Who is most at risk?
Older adults, people with darker skin, and those who get little sun exposure.
How is it diagnosed?
Through a simple blood test measuring 25-hydroxyvitamin D levels.
How can it be treated?
With Vitamin D supplements, dietary changes, and regular safe sun exposure.
Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.
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