DHAKA: As innocuous as it may sound, vitamin D is one of the most essential nutrients that the human body needs. And when you get too much of it or too little, you're setting yourself up from health problems.

Vitamin D is important because it helps in maintaining healthy bones. Instead of popping pills to meet your in vitamin D requirements, spend some time in the sun daily. Sunlight is the main source of vitamin D. It is formed in the skin when the skin is exposed to ultraviolet rays from the sun.

Experts say that we need to have at least 20 minutes of sun exposure on a daily basis to ensure that the body makes enough vitamin D. And in case you're worried about skin tanning, consume foods that are high in vitamin D content.

These include dairy products, eggs, cod liver oil and oily fish like salmon and tuna. Alternatively, you could also ask doctor to recommend a vitamin D supplement if required.


A lack of sun exposure not only causes a vitamin D deficiency but can also cause Seasonal Affective Disorder (SAD). This occurs during the monsoon and winter when sun exposure is at its lowest.

SAD is known to make one feel low, lethargic and unfocussed. Studies say that distracting your mind is one of the best ways to overcome SAD. If symptoms get worse though, it is best to seek professional help.

On the other hand, people who get way too much of vitamin D are at an increased risk of weakness, nausea, loss of appetite and constipation. It could also affect your kidneys and liver in the long run. So, learn how to strike the right balance.

BDST: 2145 HRS, SEP 13, 2014