Vitamin D is fat soluble, meaning it dissolves in oils not water. Vitamin D is often referred to as the “sunshine vitamin” because our bodies can produce it when our skin is exposed to sunlight. As many as 60% of people in the UK need more vitamin D.
What Vitamin D does for our health
One of the main functions of vitamin D is to help our bodies absorb calcium and phosphorus, which are essential for strong bones and teeth.
It helps us absorb Vitamin A, and together these vitamins play a very important role in balancing the immune system so that it’s efficient in fighting off infections but doesn’t get out of control with runaway inflammation. When working with vitamin A, vitamin D supports the production of key cells in the immune system, making them healthy and active. When taken with Vitamins A and C it can help prevent colds.
Vitamin D works with magnesium to help make melatonin, which gets us off to sleep.
What can happen if we don’t get enough vitamin D
If we don’t get enough vitamin D, it can lead to various health problems. One of the most common consequences of vitamin D deficiency is a lack of calcium and phosphorus hardening the bones. In children this makes bones so bendy they can warp, in a disease called rickets. In adults, the minerals that were in the bones gradually disperse through the body, leaving the bones porous and so brittle they easily break, in a condition called osteoporosis.
In the same way, lack of vitamin D means calcium will also disperse from the teeth, resulting in tooth decay and brittle teeth that can shatter.
Vitamin D is an important nutrient for maintaining healthy energy levels, in particular for burning stored fat. It can be very hard to lose weight when deficient in vitamin D.
Vitamin D deficiency has also been linked to a higher risk of certain diseases, such as heart disease, diabetes, and certain types of cancer.
What are the signs of a vitamin D deficiency?
For many people, the only sign is tiredness and a vague feeling of being unwell. However in some cases, there may be more specific symptoms. These include:
- Persistent pain in the bones
- Weak muscles, especially in the thighs, making it difficult to get up off the floor or out of a low chair
- Tiredness, including mental fatigue, slowness and brain fog as well as a lack of physical energy
- Persistently itching skin
- Numbness or pins and needles in the hands and feet, burning sensations especially in the soles of the feet
- Frequent muscle spasms in the feet and sometimes hands
- Weakened immune system leading to frequent and long-lasting colds and other bugs
- Difficulty getting to sleep, poor sleep, often waking up in the night and then not being able to drift off again.
Natural sources of vitamin D
Our main source of vitamin D is sunlight. The ultraviolet light acts on the oils in our skin to produce the vitamin and then we absorb it into our bodies.
While sunlight is the primary source of vitamin D for our bodies, we can also get vitamin D from certain foods. Fatty fish like salmon, tuna, and mackerel are excellent sources of vitamin D, as are egg yolks. Some foods in the UK have vitamin D added to them, notably breakfast cereals and margarine. In our intestines, we absorb the vitamin along with the fats that these foods contain. This is why vitamin D supplements come in the form of gels containing oil.
Who might need more vitamin D than average?
In the UK it’s been found that 60% of us have less than the ideal amount of vitamin D and 20% have an actual deficiency.
In the UK we all suffer from a lack of sunlight in winter, which is why the government recommends that everyone should take a vitamin D supplement. If you work indoors all day, this may also apply to you during the summer. The more tanned or naturally dark your skin, the less vitamin D you will make in sunlight and the higher your risk of a deficiency. Using sunscreen creams will also stop you making vitamin D when out of doors.
Vegetarians and vegans often develop a vitamin D deficiency as they don’t eat fish, the main food source.
Additionally, older adults have a greater risk of vitamin D deficiency because their skin becomes less efficient at making the vitamin, and pregnant women typically need extra too.
People with certain medical conditions may require extra vitamin D to maintain optimal health, including people with autoimmune diseases or allergies, celiac disease and liver diseases.
The following medicines interact with vitamin D, and taking them could mean you need more than average: rifampicin, anticonvulsants (carbamazepine, oxcarbazepine, phenobarbital, phenytoin, primidone and valproate), isoniazid, cholestyramine, sucralfate, glucocorticoids, highly active antiretroviral treatment (HAART).
What dosage of vitamin D supplement is recommended?
Most vitamin D supplements come in doses of 4,000 IU daily.
The recommended dosage of vitamin D supplements varies depending on your age, medical conditions and other variables. Consult your GP if you want personalised guidance on the right dosage for you.
Is vitamin D safe for everyone?
Vitamin D supplements are generally safe when taken as directed, but it’s essential to follow dosage recommendations. Taking too much vitamin D can lead to vitamin D toxicity, which can cause symptoms like nausea, vomiting, and weakness.
Conclusion
Vitamin D is a vital nutrient that plays many important roles in keeping our bodies healthy. From supporting bone health to boosting our immune system, vitamin D is essential for overall well-being. By understanding the importance of vitamin D and incorporating sources of this nutrient into our diet and lifestyle, we can improve our health.
