August 02, 2017

4 Ways to Avoid Vitamin D Deficiency

Vitamin D is very important to our health, not a lot of people pay too much attention to this until they find out that they have vitamin D deficiency. 

Importance of Vitamin D are 
  • Vitamin D fights serious diseases by keeping vital organs like hearts, lungs, brain, and bones functioning healthily.
  • Vitamin D is needed for calcium absorption among infants for stronger bones and teeth. 
  • Vitamin D increase fertility, prevent breast cancer, and avoid PCOS for women. 
Do you know that 7 out of 10 Filipinos are Vitamin D deficient? It is so surprising because we live in a tropical country, we are getting enough sunlight compared to other countries. Vitamin D deficiency can happen to you and your family so check the following ways to avoid it. 

4 Ways to Avoid Vitamin D Deficiency

1. Sun Exposure 

Vitamin D is also known as Sunshine Vitamin because our body produces vitamin D when our skin is exposed to direct sunlight. Even kids know that we can get Vitamin D from the sunlight, in fact, it is one of my son’s lessons in their Health subject. 

Sometimes when my son and I walk, he tells me to bring an umbrella because it is hot but I will not bring one because I know that we need the sunlight. Though sunlight is a very good source of sunshine vitamin, too much sun is not good for our skin. You cannot stay under the sun for so long because it will hurt and burn your skin. 

2. Eat food with Vitamin D 

There are only few foods that contain vitamin D and some of these foods are fortified so make sure to include these foods in your diet. You can get vitamin D by eating salmon, tuna, sardines, mushrooms, beef liver, shrimp, egg yolks, cod liver oil, fortified cereal, and fortified yogurt. Drink fortified milk and fortified orange juice. 

3. Ultraviolet Lamps and Bulbs 

Some people are having a hard time in getting sufficient amount of vitamin D. There are a lot of factors that may affect them such as the latitude where they live, color of the skin, air pollution, weight, age, spending more time indoors, and even the use of sunscreen. 

So sometimes, doctors recommend the use of ultraviolet lamps and bulbs. Two years ago, I suffered from severe psoriasis and I had phototheraphy session for few months to clear my lesions. This is very expensive and it takes so much time because you need to go to the hospital two to three times a week.

4. Vitamin D Supplement

It is difficult to obtain enough vitamin D from sun exposure, food alone and it is expensive to undergo phototherapy so the easiest way to get vitamin D is through food supplements. Two years ago, when I suffered from severe psoriasis, I also took Vitamin D food supplements because vitamin D is good for controlling psoriasis. I forgot the price of one bottle. Anyway, I just recently learned that Unilab has a vitamin D supplement. 

Forti-D Vitamin D Supplement 

Generic: Colecalciferol/Cholecafiferol 800 IU Vitamin D3 
Launched: February 2014 
Price: P6.50 per capsule 
Adult Dose: One soft gel capsule once per day 

Signs that you have vitamin D Deficiency 

1. Tiredness or Fatigue 
2. Muscle and joint weakness or pain 
3. Stress fractures 

Whether you have these signs or not, it is very significant to get enough vitamin D. Prevention is better than cure so start serious protection today with Forti-D.

 “Seryosong Proteksyon, Simulan Ngayon”


  1. You should remember to be careful also sis, in exposing your skin under the sun. The best sunshine is only until 8am, after that it is already harmful and cause serious skin disease.

  2. Nowadays, there are a lot of food supplements to aid us in every deficiency we might experience. This is nice since, ang dami ng harmful chemicals in our environment and we need to protect our bodies.

  3. I'll check out this vitamin D supplement. As a work-at-home mom, I rarely go out and so I know I don't get enough sun exposure.

  4. I'm glad you have shared this! Lahat ng symptoms meron ako, maybe because I'm always holed up in my room, working in front of the computer. I think I should go out once in a while, hehe. Meron din ba nito for kids?

    1. Not sure kung meron sa kids. So far, ako pa lang ang nagtry ng Vitamin D.

  5. Being a stay at home mom all the more forced me to have myself checked. I seldom leave the house and some or most of the symptoms of the vit d deficiency are present.

  6. Oh, this reminds me kung ga'no ako ka cave person. Even if I work at home, grabe, di ako lumalabas halos ng bahay, lol! I should start going out after work para makakuha ng vitamin D.