The shortest day of the year is nearly upon us, and without good levels of daylight our bodies are deprived of vitamin D. Vitamin D ‘the sunshine vitamin’ is manufactured in the skin when it is exposed to direct sunlight. From October through to March it is difficult for us to make enough vitamin D because there is so little sunshine, and almost everyone who isn’t taking a supplement is likely to be low or deficient in this vitamin.
Vitamin D is a super important vitamin, it plays a key role in numerous bodily processes. Vitamin D is vital to get the calcium from our blood stream into our bones and teeth, where it is needed to keep them strong. Vitamin D is also essential for the healthy functioning of the immune system. Low levels of vitamin D make us much more vulnerable to infections like covid, colds and flu. Deficiency means we are much less able to mount a good immune response, and infections become more serious and last longer. Vitamin D is also important for a good mood. How many of us get low in the winter? This is partly due to dark, cold days, but also due to low levels of vitamin D in the body. Vitamin D even plays a role in keeping our skin healthy.
Mild vitamin D deficiency is associated with dry and flaky skin, frequently feeling run down and sniffly, and a lower mood. A more serious deficiency may cause aching muscles and joints, depression, and make you much less able to cope with common infections. It increases your risk of psoriasis and other inflammatory skin conditions. Vitamin D deficiency also leads to osteoporosis, where bones become weak and fragile.
To check your vitamin D levels get your GP to do blood test, or buy a home test kit over the internet where you collect a pin prick of blood and then send it off for analysis.
So how can you keep your vitamin D levels up? You could go on a winter break in the sun and bask in sunshine abroad. If that’s not an option, vitamin D is a cheap and safe supplement to buy. Always buy vitamin D3 in the cholecalciferol form. This is much more effective than vitamin D2. Many people take a dose of 1000iu, (sometimes written as 25mcg on the label) once a day. This is a safe, moderate dose. Some people such as those who are significantly overweight, the elderly, or people with dark skin, may need to supplement at a higher dose, for example, 2000iu (50mcg) once a day. Vitamin D3 is a fat soluble vitamin so take it with food to ensure you absorb it properly into the body. Supplementing at these levels is generally very safe. However, it is always sensible to check your vitamin D levels so you can work out exactly what dose is best for you. Ideally, on a blood test your vitamin D levels should be between 100nmol/l and 120nmol/l.
Please note, this article is for general information only. It is always best to consult your own health professional for personal, tailored, healthcare and medical advice.
