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Vitamin D Benefits

  • Author :
  • TATA AIG Team
  • Published on :
  • 04/01/2024
  • 2 min read

Basking in the sunlight doesn't just provide us with bright and sunny rays, it is also a crucial dose of vitamin D, often referred to as the sunshine vitamin.

Vitamin D is a fat-soluble vitamin vital in absorbing phosphorous and calcium, contributing to stronger bones. Yet another vital function of vitamin D is that it supports the immune system, enhancing resistance to certain diseases.

To know more about the vitamin D benefits, read on

Top Vitamin D Benefits

Vitamin D is a powerful nutrient with benefits that go beyond building strong bones. Its positive results extend to both mental and physical health in different ways.

Here, we have elaborated on some major vitamin D benefits.

Makes your muscles and bones strong: With insufficient vitamin D, it is challenging to adsorb the calcium you intake. To compensate, your body absorbs the calcium from your bones, weakening them. Insufficient vitamin D levels can cause conditions like bone fractures and osteoporosis. Including a Vitamin D supplement with calcium in your daily routine can contribute to better bone health and overall well-being.

Regulates gestational diabetes: Pregnant women with insufficient vitamin D are more likely to contract gestational diabetes. However, according to the WHO, no concrete evidence states that vitamin D supplements enhance maternal health. Therefore, pregnant women should consult with a p[professional before making any dietary modifications. Typically, doctors suggest a balanced diet that provides wholesome nutrients.

Fights against various health disorders: Vitamin D decreases the potential risk of contracting heart disease, multiple sclerosis, and flu. It protects the human body against pathogens and enhances the functioning of macrophages and T-cells.

Helps lose weight: As per some studies, individuals with obesity noticed weight loss when incorporating vitamin D supplements and vitamin D-rich diets. This weight reduction is also beneficial in lowering the risk of type 2 diabetes through regular insulin regulation.

Reduces the risk of cancers: Vitamin D slows and even prevents the growth of tumours and cancerous cells.

Fights inflammation and supports immunity: Typically, vitamin C is known to enhance immunity and fight inflammation, but lately, vitamin D is gaining recognition for its contribution to these human issues. This is because vitamin D stimulates antimicrobial peptides, which aid the body in fighting infections.

Decreases the risk of depression: Studies suggest that vitamin D controls your mood and helps reduce the risk of depression and Seasonal Affective Disorder (SAD).

Vitamin D benefits for men: Apart from the general vitamin D uses, there are some specific vitamin D benefits for men, such as:

Helping in the production of sperm

Building strong muscles

Keeping the testosterone level in check

How to Detect Vitamin D Deficiency?

Vitamin D Deficiency Symptoms

It would help if you kept an eye out for the following symptoms to detect vitamin D deficiency:

Flu and frequent infections


Muscle pain

Hair fall and loss


Poor bone health

Delayed healing of infections and wounds

Chronic exhaustion

Vitamin D Deficiency Tests

If you experience several of the mentioned symptoms, visit a doctor. They would recommend you get a blood test to determine your body's vitamin D levels.

The most common blood test is 25(OH)D or 25-hydroxyvitamin D. No fasting is needed to conduct these blood tests.

Check the list below to find out if your vitamin D levels are low, adequate, or high:

Adequate: 50 nmol/l or above

Low: 30 nmol/l or below

High: 125 nmol/l or above

Sources of Vitamin D

Vitamin D Foods

Below is a table highlighting food items with high vitamin D content.

Food items Vitamin D proportion
Salmon (Farmed Atlantic Origin) (cooked) 526 IU per 3.5 ounces
Cod liver oil 448IU per tsp
Egg Yolk 37IU per egg
Herring (cooked) 216 IU per 3.5 ounces
Cereal and Oatmeal 54-136IU (1/2 a cup)
Beef liver (cooked) 36 IU per 2.5 ounces 
White mushroom 7IU per 100 grams
Cow's milk 1IU per 100 grams

Moreover, getting enough sunlight to supplement your diet naturally with vitamin D is essential. Aim for ten to fifteen minutes of sunlight, especially the early morning sunlight, as it is considered ideal and secure for a tropical country like India.

Vitamin D Supplements

Just relying on food may not give you enough vitamin D, especially if you have a severe vitamin D deficiency, so taking supplements is important.

You can take vitamin D in different forms:

Vitamin D3 supplements in soft gel, tablets, granules or capsule form

Vitamin D injections (for severe deficiency)

Combination of Vitamin D supplement with calcium

Liquid Vitamin D drops

Fish oil or cod fish oil vitamin D

The amount you need depends on your age, weight and current vitamin D levels.

For most adults, 600 to 800 IU (15 to 20 mcg) of vitamin D daily is good. But some people might need more, up to 4000 IU (100 mcg) per day, especially if they have a deficiency. So, consider supplements to ensure you get the right amount of vitamin D for your health.


Embracing the sunlight isn't just a mood-lifter; it is a gateway to a myriad of health benefits, thanks to vitamin D.

From bolstering bone health to battling depression, fortifying immunity, and even aiding weight loss, vitamin D benefits our overall well-being. Recognising the signs of deficiency and incorporating vitamin D-rich foods into our diets ensures we maintain optimal levels for a healthier life.

Now, as we delve into the realm of holistic well-being, it is prudent to consider protective measures. Just as we invest in our physical and mental health, exploring the benefits of health insurance coverage becomes crucial for safeguarding against unforeseen medical expenses.

You can explore various health insurance plans on the Tata AIG website and buy health insurance online if you prefer online services. Our medical insurance plans are designed to offer comprehensive protection and peace of mind to you and your loved ones.

Enjoy a seamless online booking experience with 24/7 expert assistance.


What are the vitamin D3 benefits?

Vitamin D3 helps produce and regulate neurotransmitters like serotonin, which further helps in mood regulation. Therefore, vitamin D3 affects your overall mental well-being by uplifting your mood.

What are D3 vitamin side effects?

Some D3 vitamin side effects include experiencing dry mouth, nausea, weakness, vomiting, etc. All of these issues occur as calcium levels increase in the blood.

What should you do if you have limited sunlight exposure?

Eating vitamin D-enriched foods and taking doctor-prescribed supplements can benefit individuals with limited exposure to sunlight, helping them maintain adequate levels of this essential nutrient.

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