• Ashutosh Saxena


Updated: Oct 7, 2020

Thinking…. the best way to keep yourself healthy out of this pandemic situation “ever thought of it” if not! Give it a chance. How to get yourself ready against the CORONA virus. This time when the world is on a war against coronavirus what you think you should ensure to keep your health up reading below to know about the essential vitamin that you may be lacking this time but it is the most that you need. Consider yourself as a system in which external viruses are trying to download their files what you think you need most to keep those viruses away “An anti-virus program”? Yes, that is all you need! find out more below.

A study published in The Lancet suggests that differing mortality rates of Covid-19 linked to "relative vitamin D status of populations".

The study says, "A growing body of circumstantial evidence now also specifically links outcomes of COVID-19 and vitamin D status in a cross-sectional analysis across Europe, COVID-19 mortality was significantly associated with vitamin D status in different populations."

According to the researchers, the role of vitamin D in the response to COVID-19 infection could be two-fold. First, vitamin D supports the production of anti-microbial peptides in the respiratory epithelium, ensuring coronavirus infection leads to a milder form of COVID-19, they said.

Second, vitamin D helps to reduce the inflammatory response to infection with SARS-CoV-2. Further, SARS-CoV-2 down-regulates ACE2 - a protein by hooking to it for entering the human cell, vitamin D promotes its expression, thus countering the infective move made by the novel coronavirus.

Fresh research on COVID-19 and its link with vitamin D become all the more crucial for India as it is one of the countries where the general population is deficient in vitamin D.

Signs that you lack vitamin D

Vitamin D deficiency is very common. It's estimated that about 1 billion people worldwide have low levels of the vitamin in their blood

  • Having dark skin.

  • Being elderly.

  • Being overweight or obese.

  • Not eating much fish or dairy.

  • Living far from the equator where there is little sun year-round.

  • Always using sunscreen when going out.

  • Staying indoors.

Most people don't realize that they’re deficient, as symptoms are generally subtle. You may not recognize them easily, even if they’re having a significant negative effect on your quality of life.

Symptoms of vitamin D deficiency.

1. Getting Sick or Infected Often

Vitamin D plays important role in immune function. One of the most common symptoms of deficiency is an increased risk of illness or infections.

2. Fatigue and Tiredness

Excessive fatigue and tiredness may be a sign of vitamin D deficiency. Taking supplements may help improve energy levels.

3. Bone and Back Pain

Vitamin D improves your body's absorption of calcium. Low blood levels of vitamin D may be a cause or contributing factor to bone pain and lower back pain.

4. Depression

A depressed mood may also be a sign of vitamin D deficiency. Depression is associated with low vitamin D levels and some studies have found that supplementing improves mood.

5. Impaired Wound Healing

Inadequate vitamin D leads to low immunity levels which may lead to poor wound healing following surgery, injury, or infection.

6. Bone Loss

Vitamin D plays a crucial role in calcium absorption and bone metabolism.

Many older people who are diagnosed with bone loss believe they need to take more calcium. However, they may be deficient in vitamin D as well.

Diagnosis of low bone mineral density may be a sign of vitamin D deficiency. Getting enough of this vitamin is important for preserving bone mass as you get older.

7. Hair Loss

Hair loss may be a sign of vitamin D deficiency in female-pattern hair loss or the autoimmune condition alopecia areata.

8. Muscle Pain

There is a link between chronic pain and low blood levels of vitamin D, which may be due to the interaction between the vitamin and pain-sensing nerve cells.

Though it's very difficult to get enough from diet alone. The recommended daily intake (RDI) is usually around 400–800 IU, but many experts say you should get even more than that. There may be two ways to increase your vitamin D level.

The first one being a natural intake such as vitamin d rich food and through proper sunlight exposure.

The second one being the use of vitamin D enriched supplements and medicines.

One study has shown than taking vitamin D with the largest meal of the day increased vitamin D blood levels by about 50% after just 2–3 months.

Vitamin D can also be found in foods such as oily fish such as salmon, mackerel, herring, and sardines, as well as red meat and eggs. While avocados, nuts, seeds, full-fat dairy products, and eggs are nutritious sources of fat that may help boost your vitamin D absorption.

Fortified foods

Natural sources of vitamin D are limited, especially if you're vegetarian or don't like fish. Fortunately, some food products that don't naturally contain vitamin D are fortified with this nutrient.

Foods such as cow's milk, soy milk, orange juice, cereals, and oatmeal are sometimes fortified with vitamin D. These contain 54–136 IU per serving.

It is to be noted that the sun’s UVB rays cannot penetrate through windows. So people who work next to sunny windows may still be vitamin D deficient.

Best time for sun Exposure? Midday, especially during summer, At noon, the sun is at its highest point, and its UVB rays are very much intense. That means you need less time in the sun to make sufficient vitamin D. Not only in midday but it might also be safer than getting sun later in the day. One study found that excessive afternoon sun exposure may increase the risk of dangerous skin cancers.


If you do not get enough sunlight, it’s often recommended to take a supplement like cod liver oil. One tablespoon (14 grams) of cod liver oil contains more than three times the recommended daily amount of vitamin D.

While there are some supplements and medicines which are vitamin D enriched but we personally do not recommend the use of any such supplements because an overdose of it or improper handling may cause serious injuries so please consult your doctor before taking any such supplement.

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