Vitamin D is essential for optimal 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.
However, these sources are insufficient for many people to meet daily vitamin D needs, making supplementation a convenient solution. Supplements like Activit, one of the best vitamin D supplements in Pakistan, can help bridge this gap and support your overall health and well-being.
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. Research indicates that approximately 56% of the population suffers from vitamin D deficiency.
This deficiency highlights the importance of vitamin D supplements in Pakistan. 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 in Pakistan
Vitamin D deficiency is a common problem in Pakistan, affecting an estimated 31.2% of the general population and 63% of the women. The reasons behind this deficiency include:
1. Limited sun exposure due to cultural clothing and indoor lifestyles
2. Diets lacking adequate vitamin D-rich foods
3. Urbanization and pollution, including smog, reducing exposure to sunlight
You can overcome this deficiency by incorporating the best vitamin D supplements in Pakistan into 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, people with vitamin D deficiency experience no noticeable symptoms at early stages. However, as the deficiency becomes severe, it may lead to osteomalacia, characterized by the following symptoms:
1. Fatigue
2. Muscle weakness
3. Bone and joint pain
4. Problems with bone and teeth development
5. Frequent illness
Further, vitamin D deficiency may also contribute to osteoporosis, which weakens bones, or hypoparathyroidism, which disrupts calcium and phosphorus balance. To address these problems and overcome this deficiency, the best vitamin D supplements are recommended.
Natural Sources of Vitamin D
In addition to taking supplements, you can also consider food rich in vitamin D, such as soy milk, egg yolks, fortified dairy, cereals and orange juice, mushrooms, cod liver oil, beef liver, herring, tuna, salmon, and yogurt.
Benefits of Vitamin D
Vitamin D is crucial for bone, teeth, and joint health and is produced by the body as a response to sun exposure.
Here are the key benefits of vitamin D:
May Support Bone, Joint, and Muscle Health:
Vitamin D supports bone, joint, and muscle health by helping the body absorb phosphate and calcium, which are crucial for nourishing bone and joint health. Additionally, it plays an important role in enhancing bone mineral density and neuromuscular function. This is why some vitamin D supplements in Pakistan also include calcium as an essential ingredient. 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.
May Enhance Immune System:
Vitamin D helps regulate the immune system and suppresses the production of inflammatory cells and cytokines, allowing the body to fight against infections. Also, it may help the body reduce the growth of cancer cells.
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. Additionally, low vitamin D levels have been linked to increased risks of hypertension, heart stroke, and failure.
May Regulate Mood and Reduce Depression:
There is a strong connection between vitamin D deficiency and depression. Research shows that vitamin D decreases the risk of depression by regulating the release of dopamine and norepinephrine. Also, vitamin D supplementation may reduce negative emotions.
Therefore, vitamin D supplementation not only reduces the risks of depression in the general population but also helps individuals with depressive disorder in regulating their moods.
May Support Weight Loss:
Many studies suggest a link between vitamin D and obesity; however, further research is needed to confirm 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.
Some studies also suggest that vitamin D can be a supportive factor in overall metabolic health when combined with a healthy diet and lifestyle.
Benefits of Vitamin D for Women
In addition to its well-known benefits for bones and joints, vitamin D offers several other advantages, specifically for women. These benefits include supporting hormonal balance, mental health, and fertility. For these reasons, women often take vitamin D supplements to maintain overall health.
Let’s begin with the benefits!
May Support 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, 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.
May Benefit During Pregnancy
Beyond its impact on fertility, vitamin D also supports skeleton and immune system development in the fetus. Low vitamin D levels in pregnant women have been associated with complications such as gestational diabetes, low birth weight, preterm birth, and preeclampsia. Supplementing vitamin D during pregnancy can help mitigate these risks, ensuring better health for both mother and baby.
Choosing the best vitamin D supplement in Pakistan can help women meet their daily requirements and promote their reproductive and maternal health.
Up next, let’s explore recommended dosages of vitamin D!
Recommended Dosages of Vitamin D
The given below are recommended dietary allowance (RDA) based on age, health, and specific needs:
1. Infants (0-12 months): 400 IU (10 mcg)
2. Adults (19-70 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)
Although the tolerable upper intake level for vitamin D is 4,000 IU (100 mcg) daily, individuals with specific needs can take higher quantities recommended by healthcare providers. For instance, people with limited sun exposure, darker skin, or medical conditions like celiac disease or obesity may need more vitamin D.
Furthermore, in regions like Pakistan, where deficiency is widespread, incorporating a high-quality vitamin D supplement into your routine can be beneficial. Activit, with 5000 IU of bioavailable vitamin D, is formulated to meet these needs, helping Pakistanis to restore optimal levels and support overall health effectively.
How to Choose the Best Vitamin D Supplements in Pakistan
Consider the following factors while selecting the best vitamin D supplements:
1. Look for 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.
2. Choose a supplement with other ingredients like 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.
3. Ensure your supplement is certified. The best vitamin D supplements in Pakistan are certified with DRAP, PCSIR, and internationally recognized bodies, such as USP, JECFA, and ISO certifications, to ensure quality and safety.
Common Questions About Vitamin D
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 supplement 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.
References:
1. Arshad, S., & Zaidi, S. J. A. (2022a, November 8). Vitamin D levels among children, adolescents, adults, and elders in Pakistani population: A cross-sectional study - BMC public health. BioMed Central. https://bmcpublichealth.biomedcentral.com/articles/10.1186/s12889-022-14526-6
2. Medicine, a Department of. (n.d.). High prevalence of vitamin D deficiency in Pakistan and its ... : IJS global health. LWW. https://journals.lww.com/ijsgh/fulltext/2023/03010/high_prevalence_of_vitamin_d_deficiency_in.11.aspx
3. Martens, P.-J., Gysemans, C., Verstuyf, A., & Mathieu, A. C. (2020, April 28). Vitamin D’s effect on immune function. Nutrients. https://pmc.ncbi.nlm.nih.gov/articles/PMC7281985/
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5. Abbas, M. A., Alkhouri, N., Bastie, C. C., Blumberg, J. M., Chang, E., Cordeiro, M. M., Forrest, K. Y., Hida, Y., Jung, Y. S., Kamei, Y., Karonova, T., Kouda, K., Mallard, S. R., Mahajan, A., … Grønborg, I. M. (2024, March 5). Vitamin D and Obesity. Advances in Food and Nutrition Research.https://www.sciencedirect.com/science/article/abs/pii/S1043452623001006
6. Dragomir, R. E., Toader, O. D., Gheoca Mutu, D. E., & Stănculescu, R. V. (2024, July 28). The key role of Vitamin D in Female Reproductive Health: A Narrative Review. Cureus. https://pmc.ncbi.nlm.nih.gov/articles/PMC11283644/#:~:text=Vitamin%20D%27s%20effects%20on%20female,rate%20of%20in%20vitro%20fertilization.
