Vitamin D: The Sunshine Vitamin
Vitamin D (also known as calciferol, viosterol, ergosterol, or the “sunshine vitamin”) is a fat-soluble vitamin that the body synthesizes from sunlight and obtains partially from dietary sources.
Many people are familiar with Vitamin D, yet surprisingly, it is one of the most neglected vitamins. This is because people assume that their bodies can naturally produce it after sun exposure. However, with today’s modern lifestyle, most urban dwellers work indoors, wear protective clothing, and apply sunscreen, reducing their sun exposure. As a result, many people—especially in Thailand—are unknowingly Vitamin D deficient.
Vitamin D Deficiency: A Global Pandemic
Vitamin D deficiency is now a worldwide health concern. The expansion of large cities, skyscrapers blocking sunlight, and changing work environments mean that people spend more time indoors than ever before. In addition, beauty trends discourage sun exposure due to fears of skin damage and pigmentation, further reducing Vitamin D synthesis.
Due to this widespread deficiency, people today are not only at risk of weakened bones, but overall poor health. Vitamin D deficiency affects multiple bodily functions and has been linked to conditions such as:
✅ Cardiovascular diseases
✅ Respiratory infections
✅ Asthma
✅ Type 2 diabetes
✅ Hypertension
✅ Depression and Alzheimer’s disease
✅ Weakened immune system
✅ Increased risk of osteoporosis
In young children, Vitamin D deficiency can lead to delayed development, such as slow crawling, late walking, delayed fontanel closure, and weak bones.
Benefits of Vitamin D
✅ Enhances calcium and phosphorus absorption, strengthening bones and teeth.
✅ Regulates calcium levels in the blood, bones, and intestines.
✅ Supports the nervous system, ensuring effective communication between body cells.
✅ Strengthens heart muscles, blood vessels, lungs, and the respiratory system.
✅ Plays a crucial role in brain development.
✅ Boosts the immune system, helping the body fight infections.
✅ Maintains calcium and phosphate levels to prevent muscle cramps (Hypocalcemic Tetany).
✅ Supports bone growth and remodeling.
✅ Reduces inflammation and supports muscle and immune system function.
✅ Lowers the risk of depression by stimulating serotonin production, which improves mood and reduces anxiety.
✅ Eases migraine symptoms by promoting better blood circulation and reducing vascular constriction.
Where to Get Vitamin D?
1. From Food Sources
Vitamin D cannot be synthesized naturally within the human body but can be obtained from various foods, including:
🥚 Egg yolks
🧈 Butter
🥛 Milk
🐟 Fatty fish (Salmon, Tuna, Sardines)
🐠 Cod liver oil
🥩 Liver
2. From Sun Exposure
Aside from dietary sources, sun exposure is a major source of Vitamin D. The amount synthesized depends on sunlight intensity.
☀️ Morning or late afternoon sun exposure (3 times per week for 20-30 minutes) is enough to stimulate adequate Vitamin D production.
3. From Supplements
Vitamin D supplements are available to increase Vitamin D levels, but they can be expensive.
By ensuring adequate sun exposure, consuming Vitamin D-rich foods, and supplementing when necessary, individuals can prevent deficiencies and maintain optimal health.
