Everyone knows the value of vitamins C and E to help boost the body’s immunity and speed up healing. Still, many are not aware of the importance of vitamin D.

Vitamin D is essential in the fight against brittle teeth and bones, muscle degradation, and hair loss. Vitamin D is important to keep bones healthy by increasing the intestinal absorption of dietary calcium, which is one of the main building blocks of bone. Hence, it helps regulate the amount of calcium and phosphate in the body. Together, these nutrients are needed to keep bones, teeth, nerves, and muscles healthy. Emerging evidence also shows that vitamin D is critical for one's immune function.

When the body doesn't get enough vitamin D, it can lead to significant health issues such as calcium and phosphorus levels becoming imbalanced, which affects bone metabolism. This can lead to conditions like osteoporosis, characterized by brittle bones and an increased risk of fractures. In children, severe vitamin D deficiency can cause rickets, leading to bone deformities. In adults, it can result in osteomalacia, a condition that causes bone pain and weakness. Vitamin D deficiency can also impair the immune system, leaving individuals more vulnerable to infections and illnesses.

Fortunately, living in a tropical country like Singapore has its perks. Our bodies can produce vitamin D naturally when our skin is exposed to sunlight, specifically the UVB radiation in sun rays. This means that sunlight is a powerful, free source of vitamin D, available year-round. To maintain sufficient levels, it’s generally recommended to expose the arms and legs to sunlight for about 5 to 30 minutes, twice a week. Surprisingly, despite Singapore's abundant sunshine, there is an alarmingly high prevalence of vitamin D deficiency among its residents, especially the elderly and people working the night shift. Vitamin D is not something you can find in a beauty product.

In addition, with modern lifestyle habits, people are increasingly adopting sun-protection measures to combat skin aging and pigmentation, such as using sunscreen, staying in the shade, wearing long sleeves, and carrying umbrellas. While these habits are excellent for skin protection, they reduce UVB exposure and make it harder for the body to produce enough vitamin D naturally.

Instead of letting the hundreds of dollars spent on whitening and anti-aging skincare, sunscreens, and protective makeup go to waste, you can boost your vitamin D intake through your diet.

Vitamin D is naturally present in certain foods like egg yolk, liver, mushrooms, and fatty fish such as salmon, mackerel, tuna, and sardines. However, the quantities found in these foods are often too small to meet our daily requirements. In Singapore, for example, the recommended dietary allowance of vitamin D for adults is 2.5 mcg per day. For example, you would need at least 170g of salmon, or 25 egg yolks, or two liters of milk every day to get sufficient vitamin D in your diet. Some manufacturers fortify common products like milk, yogurt, orange juice, and breakfast cereals with vitamin D, which can help boost intake. However, many people don’t consistently consume enough of these fortified foods, making it difficult to rely solely on diet for adequate vitamin D.

In today’s world, this creates a balancing act between protecting our skin and ensuring adequate vitamin D levels. Thankfully, getting enough vitamin D doesn’t require excessive time in the sun or intense outdoor activities. A few minutes of sun exposure can go a long way. However, for those concerned about insufficient sun exposure, a well-rounded approach includes eating vitamin D-rich foods, drinking fortified low-fat milk, and possibly adding vitamin D supplements to their routine to ensure they’re meeting their daily needs.

Combining sensible sun exposure with a balanced diet and, if necessary, supplements, you can maintain healthy vitamin D levels to support your bones, immune system, and overall well-being.