Vitamin D; Are you getting enough?

Vitamin D is one of those crucial nutrients that impacts so many areas of our health, yet many of us don’t get enough of it. 

In fact, vitamin D deficiency has become surprisingly common. 

So, why is this nutrient so important, how can we get it, what are the consequences if we don’t have enough, and why are so many people now deficient? 

Why is Vitamin D Important?

Vitamin D plays a role in a number of bodily functions, but its most famous job is supporting bone health. 

This vitamin enables our body to absorb calcium, which keeps our bones and teeth strong. Without enough vitamin D, bones can become brittle or weak, potentially leading to fractures or conditions like osteoporosis.

Bone health is just the beginning. Vitamin D is also essential for:

• Immune function: It helps your body fight off infections, which is why it’s often linked to immune health during cold and flu season.
• Mood and mental health: Studies suggest that vitamin D might play a role in mental well-being, with low levels potentially linked to mood disorders like depression and Seasonal Affective Disorder (SAD).
• Muscle function: Vitamin D is involved in muscle contraction and strength.
• Inflammation: Some research even shows it may help reduce inflammation and support heart health.

How can we get Vitamin D?

There are three main ways to get vitamin D: sunlight, food, and supplements.

Sunlight

The most natural way is through sunlight exposure. When UVB rays hit our skin, it triggers the production of vitamin D. But this method depends heavily on where we live, the time of year, and how much time we spend outside.

Food

A handful of foods naturally contain vitamin D. These include fatty fish (like salmon, sardines, and mackerel), liver, and egg yolks. Fortified foods, like milk, orange juice, and some cereals, can also provide a boost, but it’s often not enough to reach our daily needs.

Supplements

For many of us, particularly in winter, supplements are a convenient and effective way to ensure we’re getting enough vitamin D.

Vitamin D, D2, or D3: What’s the difference?

When choosing a vitamin D supplement, you’ll often see two forms: D2 (ergocalciferol) and D3 (cholecalciferol). 

While both are types of vitamin D, D3 is the form our bodies naturally produce when exposed to sunlight, and it’s more effective at raising and maintaining vitamin D levels over time. 

D2, on the other hand, is derived from plant sources like fungi and is often used in fortified foods and some vegan supplements.

If you’re looking to boost or maintain your levels, D3 is usually the better option because it’s more potent and longer-lasting. 

For those following a vegan lifestyle, D2 may be a convenient choice, though vegan D3 sourced from algae is increasingly available and can offer the same benefits as traditional D3. 

Why is Vitamin D deficiency more common now?

Vitamin D deficiency has become more widespread, and several modern lifestyle factors play a role:

• Indoor Lifestyles: With so much time spent indoors for work or leisure, many of us don’t get enough sun exposure.
• Sunscreen Use: While essential for skin protection, sunscreen blocks UVB rays that trigger vitamin D production in our skin.
• Climate and Seasons: In areas with long winters or cloudy weather, like the UK, it can be tough to get enough sun exposure year-round.
• Dietary Changes: Today’s diets often don’t contain enough vitamin D-rich foods, especially with fewer people consuming fortified foods regularly.

How you can boost your Vitamin D levels.

If you think you’re low on vitamin D, it’s worth getting your levels checked. During the winter months, consider a supplement or increasing your intake of vitamin D-rich foods. 

Getting outside during sunny days can also help, even if it’s just for a short walk.

Vitamin D might seem like a small part of our health, but its effects are significant, impacting our bones, immune health, and mood. 

By making sure we’re getting enough, we support our body’s ability to stay strong, healthy, and resilient throughout the year.

Sam ‘time to book the next holiday’ Hobbs