Blog Post

Why Vitamin D is so Important for our Health

Debra Mitchell • 7 May 2020

Vitamin D

During this lock down period, many people will find themselves stuck indoors for long periods of time with limited access to a garden or outdoor area. Vitamin D is often referred to as the “sunshine vitamin” as the body is able to produce it during exposure to sunlight. With limited time outside at the moment, we may be at increased risk of becoming vitamin D deficient. 

Why is it Important for our Health?

• It plays an important role in maintaining calcium levels and bone health. 
• It increases the absorption of calcium and phosphate, which are essential for healthy bones, muscles and teeth. 
• Is important for immune health. It can modulate the immune system, support a robust immune response and lower inflammation. Recent studies suggest it may enhance resistance to respiratory infections, something of particular interest during the coronavirus pandemic. 
• It also plays a role in metabolism, hormone balance and gut health.

What is Vitamin D?

Vitamin D is a fat-soluble vitamin which acts more like a hormone in the body. Almost every cell has a receptor for it and it can influence the expression of more than 200 genes. This tells us a lot about how important it is to our body.

There are 2 major forms of vitamin D. D2 (ergocalciferol) is found in yeast and some mushrooms. D3 (cholecalciferol) is found in animal foods such as oily fish, egg yolk, fortified foods such as breakfast cereals or dairy and in supplement form. 

Vitamin D produced in the skin or taken in the diet is inactive and needs to be converted in the liver and kidneys to its active form 1,25-dihydroxyvitamin D in order for the body to be able to use it. 

It is difficult to get enough vitamin D from diet alone and our primary source is via exposure to sunlight and UVB rays. During the spring and summer months in the UK, the sun is strong enough for us to produce sufficient amounts. Sunscreen blocks this process so it is important to expose skin for 10-20 minutes without if possible. Consider your skin type and exercise caution when exposing unprotected skin. Try avoiding the strong midday sun if you can.

What are the Risks of Becoming Vitamin D Deficient?

It has been estimated that worldwide, approximately 1 billion people are deficient and, in the UK, 1 in 5 people have been shown to have low levels (defined as levels below 25nmol/l). 

Severe deficiency can lead to rickets in children, osteomalacia (softening of the bones) and osteoporosis (where the bones become porous and brittle, increasing risk of fractures) in adults. 

Deficiency may be linked to an increased risk of infections, common colds and flu and susceptibility to certain autoimmune conditions such as multiple sclerosis (MS). Low levels may also be associated with inflammatory bowel conditions like Crohn’s and Ulcerative Colitis. 

Risk factors for deficiency include:
• Reduced sun exposure and use of sunscreens. 
• Age >70 years. We become less efficient at synthesising vitamin D from sunlight as we age. 
• Those with darker skin. 
• Fat malabsorption issues
• Living further from the equator

Public Health England (PHE) recommends everyone over the age of 1 year should consider supplementing with 10mcg (400iu) of vitamin D during the autumn and winter months (October – March) when the sunlight is weaker and we tend to spend more time indoors.
During the current Covid-19 outbreak, PHE has updated its advice and recommends people consider taking supplements during the spring and summer particularly if you are self-isolating and unable to spend much time outdoors. 

Getting too much vitamin D can be harmful. Although toxicity is rare, it may be seen in people taking high dose supplements over a long period of time. You cannot reach toxic levels by sunlight exposure as the body is able to limit the amount produced. 
High levels can lead to raised blood levels of calcium which can damage the heart, blood vessels and kidneys. 

Blood levels of vitamin D can be checked via your GP however this is difficult at the moment. A nutritional therapist can help advise you regarding testing and on how to optimise your vitamin D status. 

If you would like advice on arranging a finger prick test or to discuss supplementation please get in touch. 

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Why is vitamin D so important for our health?

by Debra Mitchell • 2 November 2021
Vitamin D is often referred to as the sunshine vitamin, and for good reason. During April - September, our bodies should be able to make sufficient amounts from sunlight. However, I don't remember there being very much sun this summer so our levels might not have had the sunlight boost they needed 🌞 Vitamin D is actually a hormone which is synthesized in the skin and activated in the liver and kidneys. It's super important for supporting our health. Here are just some of it's important roles: It helps regulate the amount of calcium and phosphate in the body which supports healthy bones, teeth and muscle. Especially important as we age and want to avoid osteoporosis. It plays a huge role in immune heath, helping to reduce inflammation and control infections, keeping those dreaded winter bugs at bay. There is ongoing research into the correlation of vitamin D deficiency and COVID-19. It may reduce severity of symptoms and risk of death. It can regulate our mood and may help reduce the risk of depression. It has a role to play in how our body metabolises glucose and deficiency may be associated with the onset of type 2 diabetes. There may also be an association between low levels and certain autoimmune conditions, cancer and cardiovascular disease. It's estimated that 1 in 5 people in the UK have low levels. So why might this be? Perhaps your body isn't too good at producing sufficient vitamin D from sunlight or it isn't being absorbed well. Sunscreen use also reduces exposure and add to that the fact we've had a rubbish summer. Although sunshine is the best source there are some food sources which are worth including in your diet. These include oily fish, eggs and some mushrooms. So how do you know if your levels could do with a bit of a boost? You may notice some of the following signs: Tiredness Muscle cramps and weakness Joint pain Irritability or low mood Unexplained weight gain Low immunity. Bone fractures. If any of the above resonates with you, then why don't you get in touch and we can chat about testing and supplements to help support you.

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by Debra Mitchell • 20 September 2021
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