vitamin D

Vitamin D in Bangladesh: Benefits, Sources, Deficiency, and Recommendations

What is Vitamin D, and How Does it Work?

• Bone Health: Vitamin D is necessary for the body to absorb calcium and phosphate, which are important for keeping bones strong and preventing diseases like rickets in kids and osteomalacia (soft bones) in adults.
• Immune System Support: It boosts the immune system’s ability to fight pathogens by enhancing the function of monocytes and macrophages.
• Muscle Function: Having enough vitamin D is linked to stronger muscles and better muscle function.

Sources of Vitamin D in Bangladesh

• Fatty fish like salmon, mackerel, and sardines are rich sources of Vitamin D3.
• Egg yolks and cheese also provide small amounts of Vitamin D.
• Mushrooms, especially those exposed to UV light, are one of the few plant-based sources of Vitamin D2.
• Products such as milk, plant-based milk alternatives including soy and almond, and breakfast cereals are frequently fortified with Vitamin D. Food fortification is an effective strategy to help ensure sufficient intake.

Challenges in Bangladesh:

• A significant proportion of the population, particularly individuals residing in rural areas or those with higher melanin levels in the skin, often do not receive sufficient sun exposure for optimal Vitamin D synthesis.
• Individuals adhering to vegetarian or vegan diets may require Vitamin D supplementation because plant-based dietary sources are limited.

Vitamin D Deficiency in Bangladesh: Causes and Risks

• Limited Sun Exposure: High urbanization, indoor living, and the widespread use of sunscreens reduce Vitamin D synthesis.
• Cultural and Religious Practices: Traditional clothing that covers most of the body may limit skin exposure to sunlight.
• Age and Health Conditions: Older adults and individuals with certain chronic conditions are at greater risk.

Health Risks of Vitamin D Deficiency:

• Rickets: A condition in children characterized by weak and soft bones.
• Osteomalacia: Bone softening in adults, leading to pain and fractures.
• Osteoporosis: A disorder that makes bones weak and more likely to break in older people.
• Weakened Immune System: More likely to get infections and autoimmune illnesses.

How to Combat Vitamin D Deficiency in Bangladesh

1. Sunlight Exposure:

• Exposure of the arms, legs, and face to direct sunlight for 10 to 30 minutes, three to four times per week, is recommended.
• Morning sunlight is optimal for Vitamin D synthesis, particularly in urban areas where air pollution can reduce the availability of ultraviolet B rays.

2. Dietary Sources:

• Inclusion of Vitamin D-rich foods such as fatty fish, eggs, and fortified dairy products in daily meals is recommended.
• For individuals following vegetarian or vegan diets, fortified plant-based alternatives should be selected to help meet Vitamin D requirements.

3. Supplements:

• Vitamin D supplementation is recommended for children, pregnant women, and older adults at elevated risk, with a daily dosage ranging from 400 to 1000 international units (IU).

Vitamin D and Its Role in Preventing Chronic Diseases

• Chronic Disease Prevention: Emerging evidence indicates an association between adequate Vitamin D levels and reduced risks of cardiovascular disease and diabetes.
• Mental Health: Some studies indicate that low Vitamin D levels correlate with depression and cognitive deterioration, although additional research is necessary.

Conclusion: Promoting Vitamin D Health in Bangladesh

References:

1. Micronutrient Information Center, Linus Pauling Institute, Oregon State University
2. Vitamin D: Fact Sheet for Health Professionals, U.S. National Institutes of Health
3. Deluca HF. “History of the discovery of Vitamin D and its active metabolites.” BoneKEy Reports, 2014.
4. Global Vitamin D Deficiency Trends, Lancet Regional Health, 2023.