Why natural source of vitamin D may not be enough?

Vitamin D is essential for our overall health, playing a crucial role in bone health, immune function, and more. While our bodies can produce vitamin D when exposed to sunlight, relying solely on natural sources may not provide sufficient Vitamin D. This problem is more severe in urban cities, where individuals are always staying and working indoors.

The major cause of vitamin D deficiency is limited sun exposure. Our skin naturally produces vitamin D when exposed to sunlight, explicitly ultraviolet-B (UVB) rays from the sun. Since urban populations are always staying indoors or under the shade, many individuals have insufficient vitamin D levels. Moreover, individuals with darker skin tone have more melanin, which acts as a shield to defend against the harmful effects of sunlight on the skin that results in skin cancer. Melanin also reduces vitamin D production and lower blood levels of vitamin D, hence supplementation may be needed. Although sunscreen can protect your skin, it also hampers vitamin D absorption. 

Vitamin D can also obtained through diet. However, very few foods naturally contain vitamin D, such as salmon and egg yolk. Relying on these foods for adequate levels of vitamin D are often impractable.

Adults require at least 600 IU daily if using conventional supplements whereas people above 70 years old will require no less than 800 IU daily. A lower dose can be used if the supplement is encapsulated in liposomes. There is an estimated of approximately 1 billion individuals worldwide with inadequate vitamin D levels. Symptoms of vitamin D deficiency include muscle pain, bone pain, decreased pain threshold and tingly sensations in the hands or feet. Vitamin D is also commonly used alongside calcium to strengthen bones. Alongside with vitamin K2, the combination helps increases calcium level in our body and further strengthens the bones.