1 week Ago By Steffan Rhys
Vitamin D, often dubbed the "sunshine vitamin", is a hormone that our skin synthesises upon exposure to sunlight. It plays an essential role in numerous bodily functions, including bolstering the immune system, reducing inflammation, maintaining bone and joint health, supporting mental well-being, and ensuring heart function. Deficiencies in Vitamin D have been associated with mental health issues such as anxiety and depression, can lead to weakened, brittle bones, and cause rickets in children and osteomalacia (bone softening) in adults.
When combined with calcium, it also aids in safeguarding older individuals against osteoporosis. The NHS and UK Government recommend that "everyone should consider taking a daily vitamin D supplement during the autumn and winter" due to reduced sunlight exposure. Despite this advice, the efficacy of vitamin D supplements has been recently challenged by Zoe founder, Professor Tim Spector.
Meanwhile, some individuals report that taking vitamin D supplements has been transformative for their health . If you're wondering whether you might be deficient in vitamin D and need to take action, Shona Wilkinson, the lead nutritionist at ethical supplement company Dr Vegan , highlights certain signs and symptoms to watch out for, reports Surrey Live . Shona advises: "You've likely heard about the importance of getting enough vitamin D, especially during the winter.
Despite this, many people still don't fully understand the role it plays in our bodies, and perhaps worse, around 30-40% of the UK population is still classified as Vitamin D deficient at this time of year." Shona explains: "Vitamin D supports immune function, helping our bodies to fight off viruses and bacteria that may cause or harm or leave us feeling worse for wear. The more vitamin D we have in our body, the healthier our immune system becomes, meaning we're less likely to feel like we're batting a constant cold all winter.
If you do feel like you're constantly under the weather during winter, try topping up your vitamin D reserves." Vitamin D aids our bones in absorbing the necessary calcium to keep them robust enough to support us throughout the day. Without vitamin D, our bones will lack calcium and will eventually become brittle and prone to breaking.
A deficiency in vitamin D can also lead to poor joint health, resulting in inflamed joints and general stiffness. This is particularly 'true' during winter, when pain and stiffness tend to set in due to the cold weather. "Vitamin D also helps prevent fatigue by supporting muscle function and keeping our nervous system in check," explains Shona.
"Low levels of Vitamin D can lead to chronic fatigue, which often manifests as excessive tiredness, muscle weakness, dizziness, and even headaches. This fatigue can affect our concentration, decision-making, and overall immunity, making life generally unpleasant. "If you're feeling in need of an energy boost this winter, consider increasing your vitamin D intake, but ensure to consult a GP if symptoms persist.
" "Research indicates that individuals diagnosed with depression typically have lower levels of Vitamin D than others, underscoring the potential impact of a deficiency on our mental health," Shona points out. "The vitamin D in our system affects our mood and aids brain function, particularly the regulation of serotonin, commonly known as the 'happy hormone'. However, it's crucial to reach out to a GP or mental health professional if symptoms become unmanageable.
" While sunlight is harder to come by during this season, vitamin D can also be obtained from certain foods, although this can be challenging for those following specific diets. For vegans, for instance, food sources are restricted to mushrooms, fortified plant milks and some cereals, though mushrooms alone aren't sufficient. Other foods that may help maintain your vitamin D levels during the winter include: Oily fish like salmon, mackerel and sardines, who pass on the vitamin D they’ve consumed by eating zooplankton on the water’s surface.
Red meat, offal and liver will contain a healthy dosage of vitamin D, but be careful not to eat too much and interfere with your digestion. Egg yolks from the eggs of healthy, free-range chickens, who will have been exposed by UVB light previously. Wild mushrooms like morels, which will have absorbed much of the UVB light it’s been exposed to during growth.
Shona advises: "Regardless, it's always going to be difficult to get all the vitamin D we need during the winter, especially here in the UK. That's why Public Health England recommends that adults take a daily vitamin D supplement, such as Dr Vegan's high-strength Vitamin D3 formula , to help fend off any of the nasty symptoms of a deficiency mentioned above and keep us fit and healthy this winter.".
