Vitamin D

Vitamin D, also know as the “sunshine vitamin”, is a fat-soluble vitamin that your body produces naturally when it’s directly exposed to sunlight₁. Now that the days are getting shorter what does this mean? How can you still get a good amount of vitamin D?

Benefits of Vitamin D

The main (or mostly researched) benefit of vitamin D is that it helps regulate the amount of calcium and phosphate in the body. These nutrients are needed to keep bones, teeth and muscles healthy. A lack of vitamin D can lead to bone rickets in children or osteomalacia in adults.

Another huge benefit of vitamin D is that it helps support your immune function and reduce inflammation. Some studies have shown vitamin D helps prevent the common cold, a winter inevitability.

So now that winter is around the corner, and we’re getting a lot less sun, where can we get vitamin D from?

Sources of Vitamin D

One of the most commonly know sources of vitamin D is from the sun, more specifically the UVB rays. Generally speaking in summer time we get enough sun to not have to worry about other sources of vitamin D. However in winter, when we often go to, and leave, work in the dark, we need to start looking where else we can get vitamin D.

vitamin d tablets

Food Sources

  • Oily fish – such as salmon, sardines, herring and mackerel
  • Red meat
  • Liver
  • Egg yolks

Supplements

I’m not normally one to recommend supplements, but for vitamin D I’m willing to make an exception. Dr Seheult, a leading researcher in vitamin D and immunity, recommends a supplement of up to 4000iu in the winter months. Because vitamin D is a fat-soluble vitamin it would be best to take at a meal time that has healthy fats (such as olive oil or avocado) or with something such as fish oil.

Vitamin D is one of the regular supplements I take (along with omega 3), especially in winter. Is this something you already do or would like to change? I’d love to hear your thoughts.

If you have any questions, vitamin D related or not, I’m always happy to help. Feel free to drop me a line or drop a comment in the comments box below.

Love Emma x

REFERENCES

  1. Healthline, 2021, The Benefits of Vitamin D, https://www.healthline.com/health/food-nutrition/benefits-vitamin-d
  2. NHS, 202, Vitamin D, https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-d/

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