Experiencing dry skin and falling hair at the same time can be really frustrating, especially when you have already tried every known cure. If you observe that you’re losing more hair, or your skin is getting more dehydrated than usual, chances are you lack Vitamin D.

Vitamin D, also known as cholecalciferol— a crucial nutrient for bone health, muscle function, strong immune system, and calcium absorption— can be obtained from three sources: sun exposure, food, and supplements.

Various health problems may emerge when you have insufficient levels of Vitamin D, including painful weak bones, tiredness, and in severe cases, cancer. When taken in excessive levels, it can cause poor appetite, nausea, weight loss, and constipation.

Going out and basking in early morning sunlight is the best way to get Vitamin D. However, getting enough exposure can be fairly taxing.

To ensure you are meeting enough levels of Vitamin D in addition to sunlight, The Food and Nutrition Research Institute (FNRI) suggests adults to take 15 mcg of cholecalciferol a day from food sources and supplements. You can meet the daily Vitamin D requirement through eating salmon, fortified foods, tuna, cheese, beef liver, and egg yolks. Most importantly, go out expose yourself in the sunlight. That way, you can redeem your glowing skin and hair.

Here’s all what you need to know about Vitamin D:

Consult your physician about nutrient evaluation to determine if you are Vitamin D deficient. An accurate diagnosis of your cholecalciferol level can guide your doctor recommend a personalized dietary and supplementation plan that will help maintain a healthy amount of Vitamin D.

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