The benefits of taking the ‘sunshine vitamin’
As winter flu and cold season approach, we look at why vitamin D is essential for all of us.
During sunny weather, most of us are able to get enough vitamin D naturally, but in the UK, there simply isn’t enough sunlight during the autumn and winter months to meet our needs.
It’s estimated that roughly one in five people have low vitamin D levels, according to the NHS, which is hardly surprising when we get most of it from sunlight on our skin – hence why vitamin D is often dubbed the ‘sunshine vitamin’.
Current Government guidelines advise that all of us in the UK, including children from the age of one, should be taking a daily 10 microgram dose of vitamin D from September to March.
Daily vitamin D supplements are already recommended
What happens if we don’t get enough vitamin D?
A vitamin D deficiency may result in bones becoming soft and weak which can lead to bone deformities. In adults bone pain and sensitivity, a condition called osteomalacia, may occur. Muscle pain and weakness has also been associated with low vitamin D levels.
I already eat healthily so can I get enough Vitamin D from food?
It is very difficult to get enough vitamin D from diet alone as few foods contain vitamin D in sufficient quantities. There are, however, small amounts found in:
- Oily fish (such as herring, salmon, mackerel and sardines)
- Liver
- Egg yolks
- Wild mushrooms
And some fortified foods such as:
- Cereals
- Margarine
- Reduced fat spreads
- Milk
- Almond milk products
Here are four reasons why it’s important to make sure you get enough vitamin D:
1. Stronger bones
Vitamin D helps regulate the absorption of calcium and phosphorus, so a lack of the vitamin can lead to poor calcification of the skeleton. The BNF explains that prolonged vitamin D deficiency in children leads to rickets, which can cause bone pain, poor growth and bone deformities including bowed legs, curvature of the spine, and thickening of the ankles, wrists and knees, and fractures.
Oily fish, like salmon, is a great dietary source of vitamin D
While rickets was for a long time virtually wiped out in the UK, due to fortification of foods and improved diets, in recent years, cases are again being reported. In addition, while osteoporosis in adults isn’t directly caused by vitamin D deficiency, the vitamin can help manage the disease, says the British Nutrition Foundation.
2. Stronger muscles
In adults, vitamin D deficiency can lead to osteomalacia, which causes aching bones and muscles plus muscle weakness, which can make standing and walking difficult.
3. Better teeth
Because of its role in regulating the absorption of calcium, vitamin D also helps keep teeth strong, says the BNF.
4. Improved immunity
A 2019 University of Edinburgh study suggests low levels of vitamin D may lead to an increase in immune responses potentially linked to a raised risk of autoimmune conditions, such as multiple sclerosis.
A daily 10 microgram dose of vitamin D is recommended by the Department of Health during the winter months. These can easily be obtained over the counter in most pharmacies, health food shops or supermarkets.
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