Vitamin D is surrounded by widespread misinformation despite being crucial for overall health. Harvard-trained gastroenterologist Dr Saurabh Sethi recently shared five essential facts about this nutrient in a YouTube Shorts video. Dr Amit Saraf, director of internal medicine at Jupiter Hospital in Thane, confirmed these points and emphasized that vitamin D deficiency has become one of the most common nutrient shortfalls in urban India. Unlike a typical vitamin, it functions more like a hormone, controlling over 200 genes in the body. It influences bones, muscles, immunity, and mood. Food sources alone cannot provide adequate amounts, making sunlight the most efficient natural source. Deficiency often goes unnoticed for years, appearing as vague symptoms like fatigue or low mood. While supplementation helps, excessive intake can cause kidney problems. The recommended daily dose for most adults is 600 to 800 IU, but blood tests and medical consultation are essential before starting any supplementation routine.
Key Facts and Recommendations for Maintaining Vitamin D Levels
Getting 10 to 30 minutes of midday sun exposure with arms and legs exposed a few times weekly can generate 1000 to 2000 IU of vitamin D naturally. Food sources like fatty fish, egg yolks, and mushrooms provide limited amounts compared to sunlight. Deficiency symptoms such as fatigue, muscle pain, or frequent infections are often dismissed as stress or ageing. Excessive supplementation can backfire and cause kidney problems. Adults should aim for 600 to 800 IU daily, but the exact dose must be prescribed after blood tests. People working indoors or using heavy sun protection should discuss regular screening with their doctor. Avoid self-supplementation and always consult a healthcare practitioner before starting any vitamin D routine.
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