What are some natural sources of Vitamin D and calcium?

[Preety_India]

Can I naturally get Vitamin D and calcium. 

I don't go out much these days because of Covid curfew. 

Generally supplements help. 

I also wish to explore sources when I'm away from sunlight. 

Thanks. 

 

 

[Yarco]

Dude you live in India. Even in winter you only need to go out in midday or afternoon sun and get sunlight on your forearms for 10 minutes to get all the vitamin D you need. You get the ultraviolet-B radiation needed for the skin to synthesize vitamin D even when skies are cloudy and gray. If you leave your house at least once a day and aren't covered head to toe, you are already getting enough Vitamin D.

Unless you're going through early menopause you don't need to worry about calcium. You get 20% daily requirements from 1 serving of beans or lentils, 20% daily requirements from one serving of spinach or leafy greens. If you eat relatively healthy you'll automatically get all the calcium you need without thinking about it.

Unless you've had bloodwork done by a doctor and you're provably Vitamin D or Calcium deficient, don't assume you need to boost your intake of either one at all. If you're worried about it, see a doctor first.

Don't overthink it and create problems that don't exist. If something feels off, Vitamin D and Calcium aren't why. For example, if you're worried about being away from sunlight for too long, then you probably also don't get enough exercise.

Edited December 3, 2021 by Yarco

[Preety_India]

@Yarco  I do home exercise because there's a gym in my house 

I live in a hilly place where it's mostly cloudy and wintry so not much sunlight at all. Now it's winter so it's even worse. 

I'm in my 20s so no menopause. 

Malnutrition runs in my family. I eat all the leafy greens and my diet is relatively healthy as I eat dairy stuff for calcium. 

I have been deficient in Vitamin D since childhood. Most Indians are for some reason. 

My calcium levels have dropped for some reason. 

My weight stays low and I'm skinny. I have intermittently suffered from calcium and vitamin D deficiency. It runs in my family. Both my mom and dad suffered from this deficiency. 

 

[Michael569]

20 minutes ago, Preety_India said:

My calcium levels have dropped for some reason.

This is most likely a side effect of vitamin D deficiency. Serum calcium is highly regulated by your vitamin D status. 

Do you know what your D levels are? 

20 minutes ago, Preety_India said:

I have been deficient in Vitamin D since childhood. Most Indians are for some reason.

Makes sense, having been born to a country with a lot of natural sunlight and having slightly darker skin, your vitamin D production will be slower and you'll be more resistant to the UV exposure simply because historically your people would have had a lot of exposure but nowadays being closed inside this can be an issue. 

Only reliable natural sources of vitamin D (besides sun) are animal products especially liver, fish and beef. Eggs to a lesser degree. Mushrooms are not reliable and not sufficient to get your levels back. 

But honestly for deficiency, supplementation might be the only way to get yourself back on track. Depending on your current levels 5000 up to 10,000 International units of D3 per day for up to 2-3 months maydo the trick. You want to get at least to 60 up to 80 (blood levels) 

[Preety_India]

@Michael569 my vitamin D levels few weeks back on my health report was 16 ng/ml. 

 

[Michael569]

Just now, Preety_India said:

my vitamin D levels few weeks back on my health report was 16 ng/ml

That's very low. I'd start getting it back as soon as possible. Your protection from covid complications is also improved with higher levels. 

I'd suggest buying 5,000 International Units capsules. Maybe even 2 packs. Start with a  loading dose of 20,000 International Units (4 capsules / day) in week 1. Then reduce to 10,000 for week 2, 3 and 4. Then carry on with 5,000 International Units in month 2. 

Then get retested. 

Hope that helps. 

[Preety_India]

@Michael569 oki.  Are there any side effects of such supplementation?

 

[Michael569]

@Preety_India Ocassionaly mild gastrointestinal disturbances may occur but that's quite rare and usually happens at much larger doses. If you get some belly ache, reduce the initial dose. Personally, I've never experienced it. 

And make sure to have it with a meal, not without. For example, after breakfast is a good time

[Preety_India]

@Michael569 yep sounds good.  Thank you.