Vitamin D is a fat soluble vitamin, which can be found in dietary food sources such as oily fish, eggs and it is often added to dairy products in low amounts. However the greatest source we have is sunlight. Our bodies can make vitamin D from cholesterol if we get enough UV rays! In areas further away from the Equator- this can be difficult!
What does it do?
Vitamin D has multiple roles in the body, and is amazing in its diversity!
In the UK, a lot of the population are either deficient in Vitamin D or have insufficient levels for optimal health. Especially in our cold UK climate, many of us don’t get adequate exposure to our skin from sunlight thus depleting our stores of the sunshine vitamin. Those most at risk of low levels are people with darker skin from foreign countries, whom are accustomed to higher levels.
Bone Health
Simply put, vitamin D helps us make strong bones by activating our bones to lay down new fibres. It has been proven that higher vitamin D levels protect us against osteoarthritis, stress fractures and can aid recovery from skeletal injury. Deficiency can lead to rickets in children, a disease in which weak bone structure causes bending of the long bones in the legs, causing life long disability.
Calcium has a well known role in bone health too, and so having adequate amounts of both ensures we are protecting our bones- essential to keep us strong for life!
Sleep quality and Cognition
In recent years, a link has been found to have low levels of vitamin D and depression- which may explain why countries with less sunlight often report higher rates of depression.
Parkinson’s disease and Alzheimer’s, two well known and progressive neurological conditions, have also been linked to low vitamin D levels. This shows there is a function for brain health and function.
Our sleep quality can also be improved in some cases by ensuring we have adequate vitamin D levels.
Fat Loss And Muscle Gain
Struggling to lose weight? One reason may be low levels of vitamin D!
Studies have recently found obese individuals tend to have lower vitamin D levels, and that increasing these to a healthy range aids them to reach a healthy BMI.
Athletes with insufficient levels also struggle to have good recovery after sessions, and can’t contract muscle tissue with the same force as those with normal levels- yet another reason to make sure you check your levels out.
Hormone Balance
Testosterone and estrogen (our sex hormones) are tightly regulated in the body. The help control our mood, strength, menstrual cycles and fertility. A lack of vitamin D in our bloodstream can cause these levels to fluctuate, leading to mood swings and acne breakouts! For men looking to regulate testosterone and improve fertility, vitamin D levels play an often overlooked role.
Diabetes
Insulin sensitivity describes how our body regulates its response to sugar after we eat. Problems with this increases the risk of developing type 2 diabetes in the future, a health condition that is on the rise in the UK. Interestingly, research has shown that high levels of vitamin D protect against type 2 diabetes, and for those who already suffer from the condition, improving levels can help reduce side effects!
So what should we do?
Get checked! Vitamin D testing is widely available via NHS doctors or private blood testing and if you are suffering from tiredness, poor sleep and fatigue it is a good idea to check yours out!
Eat your sunshine foods! Well known sources include dairy products, wild salmon, eggs, mackerel and omega 3.
Get outside! Sun exposure can be difficult in the UK but making the effort to go outside every day for 30-40 minutes will help boost your natural levels.
Supplement!
Most of us benefit from a daily vitamin D supplement as in order to get enough from diet alone, it can be difficult, especially for those with vegan or vegetarian diets. The recommended dose is 400-2000iu per day and it is best taken alongside a fat-containing food source, as it helps us absorb it. We have multiple vitamin D products available at NowFoods to help you keep your levels in check!
