How to increase the absorption of vitamin D in your body?

How to increase the absorption of vitamin D in your body?

How to increase the absorption of vitamin D in your body?

If you’re deficient in vitamin D, your body can host many illnesses, including an increased risk of Covid-19, according to a study by Leumit Health Services (LHS) and Bar IIan University Azrieli School of Medicine in Israel. It happens because, whether it’s for fitness or boosting immunity, vitamin D, also known as sunshine, is a godsend! And that is what makes us all dependent on him. But simply basking in the sun may not be enough, you need to make sure your body absorbs the vitamin D you’re giving it. No, we are not kidding! According to one expert, there are many factors that can block the absorption of vitamin D in your body.

If that’s true and your body isn’t absorbing vitamin D properly, you’ll experience these symptoms:

* Severe fatigue and constant lethargy
* Pain in your bones and joints
* Mood swings, changes such as stress, anxiety and depression.
* Muscle weakness, muscle pain and cramps
* Kidney and liver problems are also an indicator of vitamin D deficiency

Watch for any signs and symptoms of vitamin D deficiency so that you can increase your intake in time and get back to normal.

vitamin D absorptionVitamin D deficiency and health problems go hand in hand. Image Courtesy: Shutterstock

Dr. Swathi Reddy (PT), Consultant Physiotherapist and Certified Dietary Counselor and MIAP, Motherhood Hospitals, Bengaluru, spoke to Health Shots about the causes of vitamin D deficiency and the factors that can block absorption.

Dr. Reddy says, “Vitamin D is extremely essential as it helps the body absorb calcium, fight infection, and also helps muscles function properly. The best source of vitamin D is sun exposure, but people generally don’t spend enough time in the sun to get adequate amounts of vitamin D, so supplementing with food is also recommended.”

What blocks the absorption of vitamin D?

There may be certain conditions and things that affect your ability to absorb vitamin D. Finding out what factors are affecting your ability to absorb vitamin D can help you take the right treatment to resolve the issue.

Here’s what makes it hard to absorb vitamin D, according to Dr. Reddy:

1. Poor gut health

The vitamin D that you get from food or supplements is absorbed in the part of the small intestine that is immediately downstream from the stomach. The absorption of vitamin D depends on the gastric juices released, bile from the liver, secretions from the pancreas, the integrity of the intestine wall, etc. When these factors are affected by health conditions such as celiac disease, chronic pancreatitis, Crohn’s disease and cystic fibrosis, your absorption of vitamin D is reduced.

2. Liver problems

Vitamin D deficiency is quite common in patients with liver diseases. Even if a person suffers from a mild liver condition, they will have some degree of vitamin D insufficiency. Patients with liver cirrhosis can suffer from severe deficiency.

vitamin D absorptionA healthy liver will help you lead a happy life. Image Courtesy: Shutterstock

3. Kidney problems

The kidneys play a crucial role in ensuring the proper absorption of vitamin D for the body. If a person suffers from kidney disease, there is a high probability that their vitamin D levels are low. Damaged kidneys will not be able to convert enough vitamin D into its active form calcitriol, which is used throughout the body.

4. Increased caffeine intake

You may not be able to function without your daily cups of coffee, but it’s important to know that increased caffeine intake could interfere with your body’s ability to absorb vitamin D. Consume coffee or other caffeinated foods in moderation to prevent vitamin D deficiency.

Also, read: 5 Horrible Things That Happen To Your Body When You Don’t Get Enough Vitamin D

5. Body mass index greater than 29

Obese or overweight people need more vitamin D. In fact, vitamin D deficiency is one of the factors behind weight gain. In this case, where people are obese, their subcutaneous fat traps vitamin D, restricting its absorption. To increase your vitamin D intake, spend time in sunlight and eat vitamin D-rich foods and supplements.

vitamin D absorptionBeing overweight doesn’t always mean your fitness levels are low. Image Courtesy: Shutterstock

6. Slimming treatment

Radiation treatment and weight-loss surgeries, such as bariatric surgery, expose obese people to multiple nutritional deficiencies, including vitamin D, by restricting its absorption.

Also, read: Overweight Women May Need More Vitamin D. Here’s Why

7. Drugs

Medications such as oral steroids and diuretics also limit the absorption of vitamin D in the body.

If you are deficient in vitamin D, you should avoid eating certain foods because they can also make it difficult or impossible for your body to absorb vitamin D.

Foods to avoid if you are deficient in vitamin D

* Fatty or fried foods
* Bitter products such as pickles and chutneys
* Fast foods
* Cold items such as ice cream and cold drinks

vitamin D absorptionCan’t get enough sun exposure? Make these your go-to foods for vitamin D! Image Courtesy: Shutterstock

Eat These Foods to Increase Your Vitamin D Intake and Absorption

* Fatty fish such as salmon, sardines and oysters
* Egg yolks
* Fungus
* Cod liver oil
* Yogurt or curd
* Cheese

Also, spend at least 10-15 minutes a day in the sunlight!

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