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Vitamin D Spotlight: How to Support Your Levels During The Darker Months

Vitamin D, often referred to as the “sunshine vitamin”, is made in the skin when exposed to sunlight or can be obtained through the diet. It is essential for keeping bones and muscles healthy and may also support our immune system. Almost 1 in 5 UK adults are deficient in vitamin D, which can lead to not-so-pleasant symptoms like fatigue and generally feeling unwell. The good news is that you can naturally support vitamin D levels by making mindful tweaks to your diet and lifestyle during the darker months.

Here, Plenish Nutritionist Katie Morley, deep dives into vitamin D, explaining its importance, the causes and symptoms of deficiency, and practical strategies for naturally increasing your vitamin D levels during the winter season.

What is Vitamin D and Why is it Important?

Vitamin D is a fat-soluble vitamin that our body naturally produces in response to sunlight. It promotes calcium absorption and regulates phosphate levels, which help form healthy bones and prevent bone deformities or fractures. While it’s known for supporting strong bones, it may also play roles in brain development, muscle function and immunity.

So, how much vitamin D do we actually need? According to NHS guidance, most people should be able to produce enough vitamin D from sunlight between late March/early April and September. Adults, including pregnant and breastfeeding women, need 10 micrograms per day. While sunlight is the best source, vitamin D can also be found in foods like fortified almond milk, tofu, shiitake mushrooms, and dark leafy greens like spinach, kale and collard greens. Supplementation is a convenient way to make sure you’re getting enough, and our Mango Sunshine juice shot provides 100% of your daily vitamin D needs in one serving.

Vitamin D Deficiency Causes and Symptoms 

According to the NHS, everyone over 50 should aim for 10 micrograms of vitamin D per day, especially between March and October. Vitamin D levels are best measured through a blood test, specifically by checking the concentration of 25-hydroxyvitamin D. A deficiency is indicated if levels are below 12 ng/mL, while a healthy range is between 20 and 50 ng/mL.

Up to 90% of our vitamin D comes from sunlight, so a lack of sun exposure is a major cause of deficiency. This is especially a concern in the UK during the autumn and winter months. However, certain groups need to be mindful of their vitamin D levels year-round, including pregnant and breastfeeding women, people over 65, those with darker skin, individuals who are housebound or live in climates with limited sun exposure, and people who cover their skin for work, lifestyle or religious reasons. Additionally, people with gut conditions like Crohn’s disease or celiac disease may struggle to absorb vitamin D properly, increasing their risk of deficiency.

Early signs of vitamin D deficiency include low mood, joint pain, fatigue and digestive problems. Long-term deficiency can lead to low blood calcium and overactive parathyroid glands, which may cause bone deformities in children, such as rickets, and in adults, it can weaken bones, increasing the risk of fractures (osteomalacia or osteoporosis). 

Recent research also suggests a potential link between vitamin D deficiency and an increased risk of mental health disorders, such as depression. People with low vitamin D levels may be more prone to depression and anxiety compared to those with sufficient levels, however, further studies are needed to confirm these findings.

How to Increase Vitamin D Levels 

To boost vitamin D levels during the winter, when natural sunlight is limited, you can focus on three main strategies: dietary sources, supplementation and lifestyle changes.

For a plant-based diet, mushrooms are a great source of vitamin D2, especially if exposed to sunlight before consumption, which can enhance their vitamin D content. Other plant-based options include sunflower seeds and chlorella. It’s also important to note that magnesium can improve vitamin D absorption, so including magnesium-rich foods with your vitamin D sources may help increase overall levels. Remember, it’s not just about what you eat, but what your body absorbs that impacts your nutrient levels and subsequently your health goals.

Due to reduced sunlight in winter, many people turn to supplements to maintain adequate vitamin D levels. Vitamin D3 is generally considered more effective than D2 for increasing and sustaining serum levels, and for an on-the-go option, consider our Mango Sunshine juice shot, which provides 100% of your daily vitamin D in one serving.

Although around 90% of our vitamin D usually comes from sunlight, it’s still possible to get some during winter. On sunny winter days, try to spend time outside, ideally around midday. Since we wear more layers and the sun’s rays are weaker, it may take up to two hours of exposure to produce adequate levels of vitamin D. In contrast, it typically takes only 8-10 minutes of midday sun in the summer to generate a sufficient amount.

In a nutshell, maintaining optimal vitamin D levels during winter requires proactive efforts. Mindfully tweak your diet, explore our Mango Sunshine juice shot and take advantage of sunny days to help keep your vitamin D levels sufficient during the colder months.

 

 

Author: Plenish Nutritionist, Katie Morley

DipNT, mBANT, mANP, CNHC

Email: [email protected]

Website: www.holsome.uk