we are not consuming nearly enough vitamin D
Winter’s long, gloomy days contribute to a noticeable deficiency in vitamin D. Studies reveal that we are not consuming nearly enough vitamin D, especially during the winter. It is known as the “sunshine vitamin” and functions as a hormone in the body.
The greatest way to enhance vitamin D levels is by sun exposure. Aim for 20 minutes of summer-strength sunlight on bare skin without SPF. For optimal solar absorption, expose your back, legs, and arms. The issue is that, even in the summer, we can’t always get as much sunlight on our skin. This is where nutrition and supplements come into play.
Numerous issues often ones you might not immediately link to a vitamin D deficiency can arise from a declining supply of vitamin D. It is essential for maintaining healthy teeth, bones, and muscles as well as immune system and hormone balance. Additionally, it can support healthy ageing, excellent mood, and brain health. A deficiency in vitamin D may be the cause of your seasonal affective disorder or low mood because it is particularly necessary for the production of the happy hormone, serotonin.
We are all at risk for vitamin D insufficiency during the winter, especially between the months of October and March. People who strictly adhere to a vegan diet, those who have dairy allergies because vitamin D is present in dairy, those with darker skin tones, and obese individuals may be more susceptible to deficiency because fat cells absorb vitamin D more readily and store it away, making it up to 50% less available for circulation.
Is a vitamin D pill really necessary?
When your skin is exposed to the sun, your body produces vitamin D. Certain meals, such as egg yolk, oily seafood, and fortified cereals, can also provide it. The majority of individuals in the UK find it challenging to obtain enough nutrition from these natural sources. In the UK, the sun is only strong enough from April to September to produce vitamin D. Food sources are few and seldom provide enough.
Everyone in the UK is advised by the government to think about taking a daily supplement containing 10 g (micrograms) of vitamin D.
Do I need to take vitamin D all year?
During the autumn and winter, it’s crucial to take vitamin D tablets. It’s not as significant for the majority of people with lighter skin from April to September. This is due to the fact that throughout these months, they will receive enough sun exposure. Sunlight does not produce as much vitamin D in people with darker skin. Therefore, they ought to think about consuming a supplement all year long.
If your circumstances mean you don’t receive a lot of exposure to sunlight, you can also benefit from taking a supplement all year round. That may be true if you spend little time outside or if you wear clothing that mostly conceals your skin.
The answer lies in our diet
Our diet and the supplements we can use hold the key. Although it won’t cure a severe shortage, providing modest amounts of vitamin D, oily fish, egg yolks, and mushrooms, particularly when they are allowed to sunlight, can help. The use of supplements is advised.
So what qualities should a vitamin D pill have? Choose vitamin D3 over vitamin D2; both are available in vegan form. To truly determine the appropriate dose for you, it’s a good idea to test to see what your personal level is first. These can be in sprays, capsules, or powdered supplements. Always see your doctor if you’re pregnant because you might need to take bigger amounts.
It matters how you react to it as well. Since vitamin D is a fat-soluble vitamin and absorbs best when there are healthy fats present, it is best to take it with food.
