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INDIANS NEED MORE SUN FOR VITAMIN D.

For individuals unable to get regular sun exposure, monthly 60,000 IU sachet is adequate to maintain normal levels. Calcitriol should not be used to treat basic vitamin D deficiency. 

Vitamin D deficiency, combined with excessive calcium or fluoride intake, severely impacts bone health. Daily calcium requirements of approximately 1 gm can be met through either a glass of milk or a 500 mg calcium supplement. “Nano vitamin D is costly and has no real benefit.” Vitamin D plays a crucial role in producing calcium transporters within intestinal cells. This process enables the absorption of calcium from food in the digestive tract. When calcium and phosphorus are present in the bloodstream, they work together to strengthen and mineralize the skeletal structure.

Consuming vitamin D supplements alongside milk, orange juice or water, ensuring the supplement was placed in the mouth before drinking the liquid. For natural vitamin D synthesis, daily sun exposure of 15-30 minutes between 10 am to 2 pm when the sky is clear. Sunlight filtering through the glass panes is ineffective because the glass blocks the essential ultraviolet rays required for vitamin D production in the skin.

Elevated pollution levels especially in winter months, made sun exposure virtually ineffective for the purpose of producing the vitamin. That wheatish brown skin, characteristic of Indians, contains melanin, which provides natural protection against developing melanoma and other skin cancers. Due to higher melanin levels in the Indian population, they required increased sun exposure and so in winter, vitamin D requirements were considerably higher than in summer.

Vitamin D3 production occurs naturally through skin exposure to sunlight. While irradiated mushrooms and plants contain vitamin D2, approximately 90% of vitamin D in our blood is D3, which comes from sunlight exposure. Through eggs and fatty fish like salmon and cod contain vitamin D, their quantities are limited. An egg provides 20 IU, making it impractical to achieve the daily 1,000 IU requirement through eggs alone. Similarly, one would need to consume 500 grams of fish daily to meet intake requirements.

Indoor workers residents of areas with elevated fluoride levels in water are susceptible to vitamin D deficiency. Individuals with medical conditions like TB, epilepsy, kidney disorders and gastro-intestinal issues are also vulnerable. Weight reduction surgery also leaves people prone to deficiency. People who work outdoors maintain adequate vitamin D levels through sun exposure.

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