Vitamin D is a fat soluble nutrient often referred to as the sunshine vitamin because our main source of it comes from the sun. It is stored in the liver and fatty tissues and plays a vital role in regulating the absorption of calcium preventing weak and brittle bones which can lead to osteoporosis. Vitamin D is important in supporting the immune system and keeping it balanced and preventing prolonged periods of inflammation. Studies have shown it to also help fight heart disease, manage blood sugar levels, help with hormone regulation, keep skin healthy and aid thyroid function. Pretty impressive for something we can get by just spending10-20minutes in the sun each day!

Vitamin D Deficiency

Vitamin D deficiency can cause many different symptoms throughout our body from weakened bones, poor immune function, mood disorders such as anxiety and depression, fatigue, hormone imbalances, poor cognitive function, hair loss, psoriasis, and even making us more susceptible to certain cancers. As you can see it is a crucial nutrient we need to be getting enough as it supports so many different functions in our body.

There are certain factors that can put you more at risk of becoming deficient in vitamin D

  • Having darker skin - people with darker skin have higher levels of melanin which results in less vitamin D being absorbed from the sun.
  • Wearing sunscreen - wearing sunscreen reduces the absorption of vitamin D, try spending 10-15 minutes in the sun before applying sunscreen.
  • People who are house bound or have jobs that keep them working indoors.
  • Where you live in the world - how long the winter months are and how little sun exposure you get because of that.
  • Age also raises our risk of becoming deficient - as we age our skins ability to absorb vitamin D lessens.
  • Having cystic fibrosis, celiac or Crohn’s disease can increase your risk at becoming deficient in vitamin D as they reduce the intestines ability to absorb vitamin D through diet or supplements.
  • Exclusively breastfed infants and especially those whose mothers were low or deficient in vitamin D during pregnancy. Breast milk contains low amounts of Vitamin D, infants need vitamin D for skeletal growth along with bone and teeth development.
  • Following a vegetarian or vegan diet can reduce the amount of vitamin D in the diet.

Why dont we get enough?

Some foods contain vitamin D, but unfortunately there aren’t many to choose from so trying to get the required amount needed through food alone is quite difficult. During the winter months supplementing with vitamin D is essential, as you spend less time outside and your skin is covered up more, meaning a lot less absorption from the sun. The NHS recommends that all healthy adults take a vitamin D supplement October-March. Vitamin D is extremely important for babies and children too as it plays a vital role in skeletal growth and bone health and development. A severe deficiency in vitamin D can lead to rickets in children. Public Health England recommends that babies from birth up until 12months old have a daily supplement of 10 micrograms throughout the year. Babies and children who are having more than 500ml of formula a day do not need to take an additional vitamin D supplement. Children age 1 to 4 need a daily supplement of 10 micrograms too. During pregnancy is another important time to be supplementing with vitamin D and any deficiency during pregnancy should be corrected so that the baby isn’t born with depleted stores.

As you can see vitamin D is very important for physical and mental health from birth. If you haven’t been taking a vitamin D supplement during the winter months speak to your doctor about which one is right for you and what the correct dosage is. A simple blood test can let you know how your vitamin D stores are looking.

 

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