Vitamin D, which is actually a hormone, is an important nutrient in the body and if levels are too low this can be bad news for your health. Vitamin D contributes to normal blood calcium levels, the function of your immune system, inflammatory response and cell function as well as maintenance of muscle and bones.
Vitamin D is a fat-soluble vitamin whose primary source is sunlight. The sunlight isn’t strong enough to allow you to make your own vitamin D in winter in the UK. So from October to March, it’s recommended everyone takes 10 micrograms (400 International Units) a day of vitamin D. Those not often outdoors, exposed to sunlight or with dark skin may not make enough vitamin D from sunlight so are advised to supplement at 10 micrograms throughout the year.
The European Food Safety Authority has authorised health claims that vitamin D contributes to:
- Normal absorption/utilisation of calcium and phosphorus
- Normal blood calcium levels
- The maintenance of normal bones, teeth and msucle function
- The normal function of the immune system
- The process of cell division
- Reduced risk of falling associated with postural instability and muscle weakness (a risk factor for bone fractures for those aged 60 and older)
- Along with calcium, helping to reduce the loss of bone mineral in post-menopausal women. (Low bone mineral density is a risk factor for osteoporotic bone fractures.)
How can I increase my vitamin D levels?
- Eat naturally vitamin D-rich foods like oily fish (salmon, sardines, fresh tuna, trout, halibut, mackerel, etc.), high-quality cod liver oil, egg yolks and liver. Fortified foods (like cereals, margarine and some yoghurts) contain a synthetic version of the vitamin known as D2 (the natural form is D3) and research has found this less effective at raising levels of vitamin D in the blood. In addition, fortified foods can have a high sugar content, both natural sugars and added (sucrose and fructose in many cases) as well as other undesirable ingredients.
- In the summer get some sun, recommended sunlight exposure is around 20-30 minutes of sunlight on bare skin (no sun cream) a day.
Signs you may have a vitamin D deficiency
A lack of vitamin D is common, approximately 1 in 5 adults in the UK have low vitamin D levels. Many people have no vitamin D deficiency symptoms or may complain of only vague ones such as tiredness or general aches. Symptoms that may indicate vitamin D deficiency include:
- Low mood
- Bone pain
- Feeling tired all the time
- Muscle weakness
- Increased susceptibility to infection
How much should I supplement?
Checking your vitamin D blood levels is important to understand how much you may need to supplement, as too much can be harmful. How much you need depends on your individual blood levels, metabolism and health. Some people may continue to have inadequate vitamin D levels even when supplementing at the recommended 10μg (400IU) dose and may need a tailored vitamin D protocol. Those with variants in vitamin D metabolism and receptor genes may have a compromised ability to convert vitamin D into a usable form needing a protocol tailored to their individual needs.
Who should get tested?
If any of the above resonates you may want to consider getting your vitamin D levels tested. GPs can test your vitamin D status if you have symptoms. Otherwise, you can get your vitamin D checked privately. I can help you with this if you would like to book in for a vitamin D check, click here if you’d like to know more.
Disclaimer: The above information is general dietary advice and does not provide personalised nutritional and lifestyle recommendations. This content is not intended as a replacement for medical advice, diagnosis or treatment.