What is Vitamin D?

   

Vitamin D is classed as an essential vitamin due to its role in supporting and maintaining bone health. However, newer research is suggesting that vitamin D also supports immune health after the discovery that nearly all cells of the immune system contain vitamin D receptors. These receptors contribute to cellular repair and a healthy immune response. Combine this new research with the existing knowledge of health conditions in those deficient in vitamin D and the sunshine vitamins role in supporting and maintaining good immune health becomes very interesting for us all.

Why do we need Vitamin D?

Vitamin D has an impressive CV when it comes to health benefits. It helps contribute to normal calcium absorption which helps maintain healthy teeth and bones by minimizing age-associated bone loss and maintaining bone mass. This keeps the skeleton strong and stable as we age, thus keeping us more mobile for longer. It helps support normal muscular function such as strength and coordination with muscle recovery after intense workouts also benefiting from vitamin D. And finally, it promotes a balanced and healthy immune system. Yet studies continue to report that nearly 50% of the worldwide population are suffering from too little vitamin D, which in turn is being linked to many different poor health outcomes globally.

What is Vitamin D deficiency and who might be at risk?

There are certain populations that might find themselves at a higher risk of being deficient in vitamin D, these are the elderly, babies, pregnant women, those who don’t go outdoors or who are frail and immobile. The elderly generally spend more time indoors due to lowered mobility which can contribute to a deficiency in vitamin D. The skin loses its ability to absorb vitamin D from sunshine, and the kidneys become less efficient as converting vitamin D into a useable form the body can use. Both of these would be linked to weakness or limited joint mobility.

What foods contain Vitamin D?

You can add vitamin D to your daily diet with some foods. Fatty and oily fish (salmon, sardines, herring, mackerel and trout), liver, milk (almond, or soy, but in the UK cow’s milk is generally not a good source of vitamin D as it is not fortified), yogurt, egg yolks, fortified orange juice, and fortified cereals are sources of vitamin D. However, the quantity of vitamin D in these foods is relatively low compared to how much our bodies actually require. It’s tough to get enough sunshine for your body to make vitamin D. And, depending on your habits, your daily diet may not give you enough either. Another dietary source of vitamin D would be supplements.

Should I supplement?

When it comes to vitamin D recommendations, many experts believe the current Recommended Daily Allowance (RDA) is significantly out of line with the science. The RDA set by the Food and Nutrition Board for most adults is only 15 mcg (600 IU) per day. However, much higher amounts are almost always needed to achieve optimal concentrations (40-60ng/mL) of 25(OH)D. The Vitamin D council recommends about 125 mcg per day, so it becomes clear why many health professionals recommend daily vitamin D supplementation. Vitamin D is measured in micrograms. A microgram is 1,000 times smaller than a milligram (mg). The word microgram is sometimes written with the Greek symbol μ followed by the letter g (μg). Sometimes the amount of vitamin D is expressed as International Units (IU). 1 microgram of vitamin D is equal to 40 IU. So 10 micrograms of vitamin D is equal to 400 IU.

Recent research has indicated that all over 65’s, all breastfeeding mothers, all pregnant women, and all women approaching the perimenopause and menopause should supplement their nutrition with Vitamin D. Advice from the NHS for adults and children over 4 years old is as follows. During the autumn and winter, you need to get vitamin D from your diet or supplements because the sun is not strong enough for the body to make vitamin D. But since it’s difficult for people to get enough vitamin D from food alone, everyone (including pregnant and breastfeeding women) should consider taking a daily supplement during the autumn and winter especially. Although in theory between late March/early April to the end of September, we should be able to make all the vitamin D we need through sunlight on the skin and from a balanced diet, our weather in the northern hemisphere might not allow this to happen and choosing to supplement all year round might be the best course of action to ensure we maintain a consistent supply of vitamin D in our cells.

The Signs of Low Vitamin D

The only way to know your vitamin D levels is to get a vitamin D blood test. Here are some signs you might have low levels. If you’re experiencing any of the symptoms below, talk to your doctor and ask for a test to check your vitamin D levels.

Feeling low in mood – when you have low vitamin D, it can take a toll on your mood. This is because your brain produces serotonin—a hormone that affects mood—at a higher rate when you’re exposed to sunshine or bright light.

Achy Bones and Joints – people who are unknowingly deficient in vitamin D might complain of low back pain. This could be related to weakened bones. Those with low levels of vitamin D may not absorb calcium and phosphorus efficiently, which, in turn, may impact bone mass.

Muscle cramps, pain, or weakness; fatigue; and hair loss have also been attributed to low levels of vitamin D.

Vitamin D has so many health benefits across so many of our body systems, yet we are often reliant on the weather to keep our levels topped up. With the implications of being low in this essential vitamin on our health ranging from low mood to the more serious low bone mineral density, it is vital we do all we can to keep within the healthy ranges each day. We can do this through a daily dose of safe and sensible sunshine, eating a healthy balanced diet rich in oily fish and dairy, and a source of vitamin D supplementation.

Written by Rhea Malkin BSc (Hons) Sports Therapist MSST and STOTT/APPI Pilates Instructor.