What are some natural sources of Vitamin D and calcium?

[Preety_India]

Can I naturally get Vitamin D and calcium. 

I don't go out much these days because of Covid curfew. 

Generally supplements help. 

I also wish to explore sources when I'm away from sunlight. 

Thanks. 

 

 

[Yarco]

Dude you live in India. Even in winter you only need to go out in midday or afternoon sun and get sunlight on your forearms for 10 minutes to get all the vitamin D you need. You get the ultraviolet-B radiation needed for the skin to synthesize vitamin D even when skies are cloudy and gray. If you leave your house at least once a day and aren't covered head to toe, you are already getting enough Vitamin D.

Unless you're going through early menopause you don't need to worry about calcium. You get 20% daily requirements from 1 serving of beans or lentils, 20% daily requirements from one serving of spinach or leafy greens. If you eat relatively healthy you'll automatically get all the calcium you need without thinking about it.

Unless you've had bloodwork done by a doctor and you're provably Vitamin D or Calcium deficient, don't assume you need to boost your intake of either one at all. If you're worried about it, see a doctor first.

Don't overthink it and create problems that don't exist. If something feels off, Vitamin D and Calcium aren't why. For example, if you're worried about being away from sunlight for too long, then you probably also don't get enough exercise.

Edited December 3, 2021 by Yarco

[Preety_India]

@Yarco  I do home exercise because there's a gym in my house 

I live in a hilly place where it's mostly cloudy and wintry so not much sunlight at all. Now it's winter so it's even worse. 

I'm in my 20s so no menopause. 

Malnutrition runs in my family. I eat all the leafy greens and my diet is relatively healthy as I eat dairy stuff for calcium. 

I have been deficient in Vitamin D since childhood. Most Indians are for some reason. 

My calcium levels have dropped for some reason. 

My weight stays low and I'm skinny. I have intermittently suffered from calcium and vitamin D deficiency. It runs in my family. Both my mom and dad suffered from this deficiency. 

 

[Preety_India]

@Michael569 my vitamin D levels few weeks back on my health report was 16 ng/ml. 

 

[Preety_India]

@Michael569 oki.  Are there any side effects of such supplementation?

 

[Preety_India]

@Michael569 yep sounds good.  Thank you.