Just because you’re living in the tropics, it doesn’t mean you’re getting enough vitamin-D. Low
levels of this vitamin can lead to serious health issues, like osteoporosis, heart diseases, skin
problems, colon cancer, high blood pressure, and even a higher risk of COVID-19 infection, to name
a few.

Yes, sunlight helps your body make vitamin D, and there’s plenty around you. But there are
factors—some are beyond your control—that can affect your body’s wealth of vitamin D.

How Much Sunlight Reaches Your Skin

Ultraviolet B (or UVB) in sunlight enables our body to make vitamin D. At least 5 to 30 minutes of
direct sun exposure from 10AM to 3PM at least twice a week is recommended for adequate vitamin
D. While skin cancer is a valid concern, clothing and sunscreen limits the vitamin D that the skin
makes. Air pollution and glass windows also screen out some of the UVB that reaches you.

Food Sources Vitamin D

Foods like milk, cereal, and juices claim to be “fortified” with vitamin D, but they’re usually not
enough to meet the recommended daily allowance for adults. Fatty fish is the main natural food
source of D₃ (cholecalciferol), or the natural form of vitamin D made by the body. There are plant-
based sources (in the for of D₂ ) but some experts recommend D₃ for more effectiveness.

Physical Characteristics

Age and obesity increase the risk of vitamin D insufficiency, which can lead to bone-thinning and
fractures due to limited calcium absorption. High melanin presence in darker skin complexion also
restrict vitamin D production.

Know Your Vitamin D Levels

To ensure that you are sufficient in vitamin D, consider getting a Vitamin D test seasonally. Knowing
your accurate vitamin D levels can help correct the micronutrient imbalance and lower the risk of
health problems like:
✓ Osteoporosis & fractures
✓ Muscle weakness
✓ Weakened immunity
✓ Cardiovascular diseases
✓ Birth defects
✓ Skin problems
✓ Anxiety & depression
✓ Respiratory tract infections
✓ Colon cancer
✓ Multiple sclerosis
✓ High blood pressure
✓ High blood sugar

Ask your doctor about Vitamin D Testing, or click here for more information.

Sources: Harvard Medical School (2019). Making Sense of Vitamins and Minerals. Harvard Health Publishing Care/Of. (n.d.) Dial up your vitamin D: how to get enough all year long, from https://takecareof.com/articles/how-much-vitamin-d-should-i-take