Getting to know the “sunshine vitamin”

Vitamin D is well-known to exert its influence across multiple systems in your body. Vitamin D deficiency can lead to an increased risk for all major diseases such as cancer, autoimmune diseases and cardiovascular disease. It is well documented that Vitamin D helps your intestines efficiently absorb calcium to support bone growth and kidney function.

Bones: A deficiency could lead to your body breaking down your bones to maintain calcium levels, leading to osteoporosis. 

Immunity: Vitamin D helps your body develop your immune system to help fight against infections and growth of tumour cells.

Cardiovascular: Vitamin D plays a role in regulating your blood pressure, and is a good indicator of heart health.

Children: Vitamin D deficiency can lead to rickets, a condition resulting in weak bones causing bone pain and deformities. 

Natural sources of Vitamin D

When it comes to food sources, Vitamin D can be slightly elusive. While one can find it in fatty fish like salmon, mackerel, sardines and sardines, or in fortified food such as cereals and milk, these sources alone often aren’t sufficient to meet our daily requirements. The main source of vitamin D is made through the skin when we are in daylight. Your daily exposure to sunlight should be 10 minutes between 11am to 3pm. 

Understanding Modern Barriers to Vitamin D

Our modern lifestyle has created unexpected challenges in maintaining healthy Vitamin D levels. While our ancestors spent countless hours outdoors, today's office-bound culture keeps us indoors during peak sunlight hours. Even seemingly healthy habits, like religious sunscreen application or covering up for skin protection, can inadvertently reduce our Vitamin D production. Understanding these barriers is the first step in developing strategies to overcome them.

Maintaining a healthy bodyweight

Vitamin D is a fat soluble vitamin sequestered in fat tissue, the more body fat you have, the more vitamin D is tucked away, leaving less circulating for bones and immune support. A yearlong study in Seattle found that sedentary, obese women who shed at least 15% of their weight experienced a higher increase in vitamin D compared to their peers who shed 5-10%, irrespective of their dietary intake. 

Tips for supplementation

If you are over 65, have a kidney condition or have limited sunlight exposure, you are recommended to take a daily supplement containing 400IU of vitamin D. Most adults can otherwise maintain adequate levels with a balanced diet and time in the sun! If you are working from home, try taking your lunch break outside or having your morning coffee in a sunny spot. However, during the winter months from October to March, it is recommended to take a daily vitamin D supplement. 

Moving ahead, if you are constantly feeling tired or have muscle aches, it could be a sign that your Vitamin D levels are low! If you're concerned, don't play the guessing game – your GP or Emerald can easily check your Vitamin D status with a simple blood test.