How to get vitamin D

 

The body can either create vitamin D through exposure to sunlight or obtain vitamin D from the diet. Key sources of vitamin D include:

Sunshine

When exposing bare skin to the sun, the body can make vitamin D from ultraviolet B (UVB) light.

Although sunlight is an excellent source of the vitamin, it is essential to avoid hot, midday sun to prevent burning. Overexposure can cause skin damage and increase the risk of skin cancer.

When spending time in the sun is more difficult, such as during the winter months, it is much harder to get a sufficient amount of vitamin D from sunlight, so it may be necessary to obtain this vitamin from dietary sources instead.

Foods

Mushrooms are rich in vitamin D.

The National Institutes of Health (NIH) recommend that adults have 15 micrograms (mcg) of vitamin D per day.

The foods below are some of the few that are rich in vitamin D, so the diet should include some of these each day if possible:

oily fish, such as salmon, mackerel, and tuna

fortified milk

beef liver

egg yolks

mushrooms

fortified breakfast cereals

Supplements

Some people, such as vegetarians or older adults, may struggle to get enough vitamin D, especially in the winter.

The NIH suggest that supplements may be useful for:

older adults, as the skin loses its ability to synthesize vitamin D as effectively

people with darker skin, as it may be more difficult for the skin to use sunlight for vitamin D production

breast-fed infants, as their vitamin D status relies on another person’s

It is possible to obtain vitamin D supplements from drugstores or online.

Too much vitamin D can cause toxicity, so it is best to talk with a doctor or healthcare professional before taking any new supplements and to adhere to the dosage they recommend.

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Other vitamins for joint pain

Joint pain is often a sign of inflammation. While there is still a lack of understanding around the role of food in mediating joint pain, people should not overlook the impact of diet and specific nutrients.

Other nutrients that might help relieve joint pain include:

probiotics, according to a 2017 study, where an autoimmune disease is the cause of the pain

omega-3 polyunsaturated fatty acids, according to a 2017 study

calcium

vitamin K

In a recent review from 2018, researchers suggested that following a Mediterranean diet may help manage pain and improve physical health.

Additionally, a diet rich in antioxidants from brightly colored fruit, vegetables, nuts, and seeds can boost overall health and reduce the risk of disease.

Outlook

Vitamin D deficiency is common, but exposure to natural sunlight and eating foods rich in vitamin D can help prevent the condition.

Vitamin D deficiency seems to be prevalent in patients with RA, and lower vitamin D levels may also contribute to the severity of joint pain. However, there needs to be more research in this area.

Source :https://www.medicalnewstoday.com/articles/321923#outlook