Vitamin D, The "Sunshine Vitamin" Why you should consider supplementing your diet with it.
- dannidobsonpt
- Jan 16, 2020
- 4 min read
Updated: Nov 6, 2020
You will have read from previous articles that I believe that we should get all of our nutrition from our food. But some things we really need are sometimes difficult to get enough of. The clocks going back and the autumn weather means that we often spend much less time outdoors. It is important to ensure that what we are eating is giving our body what it needs to function properly. At this time of year there is one supplement I would not be without.....Vitamin D!
What is Vitamin D?
Vitamin D is essential for healthy bones, teeth and muscles.. We need it to help the body absorb calcium and phosphate from our diet (if you are getting enough that is). A lack of vitamin D, known as vitamin D deficiency, can cause bones to become soft and weak, which can lead to bone deformities. In children a lack of vitamin D can lead to rickets. In adults, it can lead to osteomalacia, which causes bone pain and tenderness in bones and muscles.
But Why Supplement?
There is no need to supplement from about late March/early April to the end of September as most people* should be able to get all the vitamin D you need from sunlight. This is because our wonderful bodies create vitamin D from direct sunlight on the skin when outdoors!
* Some people won't get enough vitamin D from sunlight because they have very little or no sunshine exposure.
The Department of Health recommends that you take a daily supplement containing 10 micrograms of vitamin D throughout the year if you:
Aren't often outdoors – for example, if you're frail or housebound are in an institution like a care home or usually wear clothes that cover up most of your skin when outdoors.
Have dark skin – for example, you have an African, African-Caribbean or south Asian background? You may also not get enough vitamin D from sunlight.
In the UK the sun is just not strong enough between October and early March to get enough vitamin D from sunlight. So in this period your only source of Vitamin D is found in a small number of foods. Food sources include:
Oily fish – such as salmon, sardines, herring and mackerel
Red meat
Liver
Egg yolks
Some mushrooms that are treated with Ultra Violet light (yes, I know!)
Fortified foods – such as most fat spreads and some breakfast cereals
Getting enough Vitamin D from these foods may be difficult. Especially if you are Vegetarian, Vegan or avoid Red Meat.
If that is the case you should consider Vitamin D supplements.
Who Should consider supplementing with Vitamin D?
Well researching this, The British Nutrition Foundation states:
" According to national surveys in the UK, across the population approximately 1 in 5 people have low vitamin D levels (defined as serum levels below 25 nmol/L). Low vitamin D levels are associated with a higher risk of poor musculoskeletal health such as rickets, osteomalacia, falls and poor muscle strength".
"The Scientific Advisory Committee on Nutrition (SACN), the committee of independent experts that advises Government on matters relating to diet, nutrition and health, reviewed the scientific literature to ascertain whether current vitamin D recommendations were still appropriate. In the resultant report, Vitamin D and Health, SACN has published new recommendations sufficient to maintain a blood vitamin D level of at least 25 nmol/L in the vast majority (97.5%) of individuals in the UK".
The link to the recommendations/page is at the bottom of this article. But main recommendations are:
From October to March everyone over the age of five will need to rely on dietary sources of vitamin D. Since vitamin D is found only in a small number of foods, it might be difficult to get enough from foods that naturally contain vitamin D and/or fortified foods alone. So everyone, should consider taking a daily supplement containing 10 micrograms of vitamin D.
From October to March, pregnant and breastfeeding women should consider taking a daily supplement containing 10 micrograms of vitamin D.
All breastfed infants 0 – 1 years. As a precaution, it is recommended that infants from birth to one year of age, whether exclusively or partially breastfed, should be given a daily supplement containing 8.5 to10 micrograms of vitamin D.
Infants fed infant formula should not be given a vitamin D supplement unless they are receiving less than 500mls (about a pint) of formula a day.
All children aged 1 to 4 years of ageshould be given a daily supplement containing 10 micrograms of vitamin D.
People with very little or no sunshine exposure should take a daily supplement containing 10 micrograms vitamin D throughout the year.For example: People who are seldom outdoors such as frail or housebound individuals and those who are confined indoors (e.g. in institutions such as care homes). People who habitually wear clothes that cover most of their skin while outdoors.
No special recommendations for those aged 65 and above have been set; the new recommendations for the general population apply.
People from minority ethnic groups with dark skin such as those of African, African-Caribbean and South Asian origin might not get enough vitamin D from sunlight in summer so they should consider taking a daily supplement containing 10 micrograms vitamin D throughout the year.
I hope that you eat well? I ensure that I meet my Macros and Micro requirements in my day to day routine ( I wrote an article about that, see my other blogs). I am a Personal Trainer, so I have to be at my best to train both clients and myself, daily. I need the fuel, to be healthy .....That is why I follow the latest advice and guidelines. So I take Vitamin D every day when summer is over. I feel good for it and maybe you will also?
As always, before changing your diet or supplementing, speak to your GP, Pharmacist or Nutritionist (especially if you are taking other medication). They will be able to give you specific advice and answer any questions you may have.
I intend to write some more articles about diets like Vegan and Vegetarian, to highlight if they have specific nutritional deficiencies and how supplements may help you (if you follow those diets that is) to stay healthy.
I hope you enjoyed this article? If you did please like my page and share with your family and friends! If you have any questions or comments, or just want to know more about improving your health or meeting specific goals, then please contact me!
Danni X
Contact me by e-mail: dannidobsonpt@outlook.com
Call/Text 07811 888394
Facebook @Dannidobsonpt
The British Nutrition Foundation:
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