Choosing the Best Vitamin D Supplement in Pakistan

Vitamin D is essential for health, and your body naturally produces it when exposed to sunlight. You can also obtain vitamin D from certain foods, such as beef liver, cod liver oil, mushrooms, and egg yolks. Sometimes, people may require supplementation to meet their daily vitamin D needs. 

In fact, vitamin D deficiency is a global health issue that affects people of all ages. In Pakistan, despite abundant sunlight, vitamin D deficiency remains highly prevalent across the population. Statistics also indicate that approximately 56% of the population suffers from it.  

This deficiency highlights the importance of vitamin D supplements in Pakistan. Activit, one of the best vitamin D supplements in Pakistan, can help bridge this gap and support overall health and well-being. 

Vitamin D plays an important role in the body. It supports calcium absorption and promotes bone, joint, and muscle health. Additionally, it regulates immune function and metabolic processes and contributes to mental well-being. 

 Let’s explore more about vitamin D!

Vitamin D Deficiency: Causes, Symptoms, and Risks

Vitamin D Deficiency in Pakistan

Vitamin D deficiency is a common problem in Pakistan, affecting an estimated 31.2% of the general population and 63% of women. One major reason behind this deficiency may be limited exposure to sunlight due to cultural clothing, indoor lifestyles, and pollution. Besides, diets lacking adequate vitamin D may also cause this deficiency. 

You can overcome this deficiency by including the best vitamin D supplements in Pakistan in your daily routine. One such option is Activit, a multivitamin that provides an optimal dose of vitamin D3 in Pakistan to support your bone health, immunity, and overall well-being.

Signs and Symptoms of Vitamin D Deficiency

Commonly, vitamin D deficiency has no symptoms, but even a mild deficiency can lead to chronic hypocalcemia and hyperparathyroidism, increasing the risk of falls, fractures, and osteoporosis, especially in older adults. 

In cases of severe and prolonged deficiency, individuals may experience:

1. Bone pain and muscle pain

2. Muscle twitching

3. Joint pain (arthralgias) and muscle cramps (myalgias)

4. Fatigue and weakness

5. Fragile bones causing fractures 

Children may also experience vitamin D deficiency, which can lead to lethargy, irritability, delayed development, bone deformities, and an increased risk of fractures. The solution to these problems is taking enough vitamin D. For that purpose, you should focus on eating a vitamin D-rich diet, exposing yourself to sunlight, or consuming high-quality supplements – to maintain bones and overall health.           

Vitamin D: An Essential Nutrient and Its Natural Sources

What is vitamin D? Vitamin D – a fat-soluble vitamin – plays a crucial role in the absorption and utilization of both calcium and phosphorus.

What are natural sources of vitamin D? Foods such as butter, cod liver oil, dandelion greens, mushrooms, shiitake, milk, liver, egg yolks, and herbs like alfalfa, parsley, and nettle also contain vitamin D. Fatty fish contain vitamin D, including mackerel, salmon, tuna, and sardines. Besides, sunlight is another excellent source that makes your skin produce vitamin D when exposed to the sun. 

Benefits of Vitamin D: Why it is Essential for Your Health

Vitamin D helps the body absorb and retain calcium and phosphorus, which is why it is important for bones, teeth, muscles, joints, and immune health.  

Let’s discuss vitamin D benefits in detail!

Bone, Joint, and Muscle Health

As discussed above, vitamin D supports bone, joint, and muscle health by helping the body absorb phosphate and calcium, which are crucial for nourishing bones and joints. It plays an important role in enhancing bone mineral density and neuromuscular function. That is why some of the high-quality vitamin D supplements in Pakistan also include calcium and phosphorus as essential ingredients. For instance, Activit is the best calcium and vitamin D supplement in Pakistan, effectively supporting bone health. 

While vitamin D is crucial for bone, joint, and muscle health, its deficiency may increase the chances of osteoporosis and osteomalacia.

Emotional Health

Research indicates there is a strong connection between vitamin D deficiency and depression. Vitamin D regulates the secretion of dopamine and norepinephrine, consequently decreasing the risk of depression. 

Also, vitamin D may reduce negative emotions. Therefore, healthcare providers often suggest vitamin D supplementation to individuals with anxiety and depression. It reduces the risks of depression in the general population and helps individuals with depressive disorders in regulating their moods. 

Immune Function

Vitamin D helps modulate the immune system and increase susceptibility to infections. How? By suppressing the production of inflammatory cells and cytokines, it allows the body to fight against diseases. Not just this, vitamin D has also been found to help the body reduce the growth of cancer cells. 

Additionally, research indicates that vitamin D reduces the risks of various diseases, including multiple sclerosis and autoimmune responses, such as rheumatoid arthritis, inflammatory bowel disease, and type 1 diabetes. Low vitamin D levels have been linked to increased risks of hypertension, heart stroke, and failure. 

Weight Loss Support

Many studies suggest a close relation between vitamin D deficiency and obesity, although more investigation is required to validate this. Vitamin D increases the production of serotonin, a neurotransmitter that regulates sleep and mood. This neurotransmitter helps control appetite, decreases calorie intake, and reduces body weight. 

Recent research also shows that vitamin D can be a supportive factor in overall metabolic health when combined with a healthy diet and lifestyle.

Why Women Need Vitamin D: Health Benefits Explained

In addition to the above benefits, vitamin D has the following advantages, especially for women:

Pregnancy Support

 Vitamin D affects fertility and plays a role in fetal growth, supporting the skeleton and immune system development. In fact, vitamin D deficiency has been found to be associated with complications such as gestational diabetes, low birth weight, and preeclampsia in pregnant women. Supplementing vitamin D for pregnancy can help mitigate these risks, ensuring better health for both mother and baby.   

To support your pregnancy, you should choose the best vitamin D supplement in Pakistan to promote your reproductive and maternal health. 

Reproductive Health

Vitamin D regulates hormones, making it crucial for women’s reproductive health. According to a report, vitamin D is associated with improved fertility, a healthier pregnancy, and reduced risks of reproductive disorders. Furthermore, for women trying to conceive, adequate levels of vitamin D can enhance reproductive outcomes and reduce the risks of conditions like polycystic ovary syndrome and endometriosis. Taking vitamin D supplements for pregnancy may help maintain optimal levels, supporting overall reproductive health.     

Up next, let’s explore the recommended dosages of vitamin D!

D2 vs D3: Different Forms of Vitamin D

There are different forms of vitamin D, including D2 (ergocalciferol), D3 (cholecalciferol), and D5 (synthetic form). Vitamin D2 is extracted from food, whereas D3 is synthesized in the skin during sunlight exposure. However, D3 is considered a natural and most active form of vitamin D that is quickly absorbed into the body.   

Recommended Dosages: How Much Vitamin D To Take

The recommended dietary allowance (RDA) based on various factors, such as age, health, and specific needs, is given below:

1. Infants (0 to 12 months): 400 IU (10 mcg)

2. Adults (19 to 70 years): 600 IU (15 mcg)

3. Adults over 70 years: 800 IU (20 mcg)

4. Pregnant and breastfeeding women: 600-800 IU (15-20 mcg)

The tolerable upper intake level for vitamin D is 4,000 IU (100 mcg) daily. However, individuals with specific needs can take higher quantities than healthcare providers recommend. Those with limited sun exposure, darker skin, or medical conditions like celiac disease or obesity may need higher amounts of vitamin D. 

Further, in regions like Pakistan, where deficiency is widespread, taking a high-quality vitamin D supplement may restore optimal levels. Activit, with 5000 IU of bioavailable vitamin D (as D3 cholecalciferol), is formulated to meet these demands, helping Pakistanis to support overall health effectively.  

Finding the Best Vitamin D Supplements in Pakistan: What to Look For

Here are the factors to consider while selecting the best vitamin D supplements:

• Look for supplements with other supporting ingredients, such as calcium and magnesium – These additional ingredients can enhance the benefits of supplementation. Therefore, choose the best calcium and vitamin D supplement with magnesium for optimal health support.

• Ensure your supplement is certified – The best vitamin D supplements in Pakistan are certified by DRAP, PCSIR, and internationally recognized bodies, such as USP, JECFA, and ISO, to ensure quality and safety.

• Consider choosing a bioavailable form of vitamin D – Vitamin D3 (cholecalciferol) is more bioavailable than D2, which is absorbed and retained to maintain vitamin D levels effectively. 

Vitamins D FAQs: Everything You Need to Know

1. Which multivitamin is best for vitamin D?

There are several multivitamins available on the market. Consider one that contains vitamin D in its most bioavailable form, such as Activit. It not only provides optimal dosages of vitamin D but also includes additional ingredients like calcium, magnesium, and other essential nutrients to support overall health. 

2. Should I take vitamin D2 or D3 daily?

Vitamin D2 is less potent compared to D3; therefore, D3 is generally preferred for supplementation that effectively raises and maintains vitamin D levels in the body. 

3. Can too much D3 be harmful?

The recommended dietary allowance (RDA) of vitamin D for adults is 4,000 IU per day. Vitamin D supplements' side effects may include toxicity, nausea, and kidney damage (if taken in excessive amounts). Always adhere to the recommended dosages and consult a healthcare provider if unsure. 

4. What is normal vitamin D by age?

The normal range for vitamin D levels for all age groups is the same and is measured in nanograms per milliliter (ng/mL).

• Normal range: 30 to 100 ng/mL (ideal for bone health and proper immune function)

• Deficiency / Low Range: Below 20 ng/mL (increased risk of bone and muscle issues)

• Toxic range: 100 to 150 ng/mL (can lead to kidney stones and other problems)

To maintain healthy levels, you can increase your sun exposure, eat a vitamin D-rich diet, and take vitamin D tablets. 

5. How can I raise my vitamin D level quickly?

Here are some effective ways to increase your vitamin D levels quickly:

• Spend 15 to 30 minutes in the sunlight daily and expose your legs, arms, and face without sunscreen for better absorption.

• Eat vitamin D-rich foods, including fatty fish, egg yolks, fortified dairy, orange juices, and mushrooms.

• Take the best vitamin D tablets in the most bioavailable form, like cholecalciferol (D3), for better absorption and effectiveness. 

• Consume vitamin D with healthy fats like nuts, avocados, or olive oil to enhance absorption, as it is a fat-soluble vitamin.

• Include magnesium-rich foods like nuts, seeds, and leafy greens to help stimulate vitamin D for better absorption.

6. When to take vitamin D, morning or night?

The best time to take vitamin D tablets is in the morning or with your largest meal for better absorption. However, healthcare providers recommend avoiding vitamin D supplements at night as they may disrupt sleep. Also, consuming vitamin D with a meal containing healthy fats like eggs, nuts, or avocado may enhance absorption.  

7. How to check vitamin D levels at home?

The simplest way to check vitamin D levels at home is with at-home finger prick blood test kits, which are available online or at pharmacies. Many kits allow you to collect a sample at home and send it to a lab for analysis, providing accurate results without a clinic visit. 

 

References:

1. https://bmcpublichealth.biomedcentral.com/articles/10.1186/s12889-022-14526-6

2. https://journals.lww.com/ijsgh/fulltext/2023/03010/high_prevalence_of_vitamin_d_deficiency_in.11.aspx 

3. https://pmc.ncbi.nlm.nih.gov/articles/PMC7281985/

4. https://annals-general-psychiatry.biomedcentral.com/articles/10.1186/s12991-022-00406-1

5. https://www.sciencedirect.com/science/article/abs/pii/S1043452623001006

6. https://pmc.ncbi.nlm.nih.gov/articles/PMC11283644/