Goodbye sunshine… Hello Vitamin D

I love this time of year. It is a magical season that transforms the forest we live near, from dappled forest floors to dancing leaves and a crisp, white glaze that shimmers in the soft morning light. Winter is a time to celebrate by getting more hygge, which in our neighbourhood means blazing log fires, candles and lots of home-made comfort food to warm you up!

The biggest downside to Winter from a health perspective is that many people struggle to see much daylight during the working week as they travel to work and return in the dark, chilly nights.

This can play havoc with our circadian rhythm which influences our sleep/wake cycle (how alert and awake we feel during the day) but also on our ability to synthesise vitamin D with limited sunlight exposure.

This lack of sunlight exposure and limited consumption of Vitamin D through dietary sources is leading to a widespread deficiency of Vitamin D in the UK population. There are also more vulnerable groups that may have a higher requirement for Vit D such as young children, women who are pregnant or breastfeeding and the older population.

So why is Vitamin D important? 

There are so many areas that can be positively influenced by adequate Vitamin D intake, such as improved immunity, cardiovascular health and mood but here are a few of the key areas outlined below:

Bone health: Vitamin D is critically important in bone health. Studies have shown that adequate intake slows bone density loss and decreases the risk of osteoporotic fracture in vulnerable individuals.

Pregnancy: Vitamin D deficiency resulted in a significant reduction in bone mineral acquisition in infants, up to 9 years old.

Anti-cancer: Vitamin D has also been shown to work as an antioxidant, with cancer inhibiting properties. This included a study of 88,000 women, which found that higher intakes of vitamin D were associated with significantly lower breast cancer risk in pre-menopausal women.

What can you do? 

If you are living your winter in darkness, you may be Vitamin D deficient. You can get tested by your GP or simply purchase a good quality supplement, with the guidance of your nutritionist or healthcare professional.

The UK Department of Health now recommends that all pregnant and breastfeeding women supplement 10 micrograms (400iu) of vitamin D, and that babies and children receive 7-8.5 micrograms (approximately 300iu), especially if breastfed (as Vit D is added to formula milk). Adults over 65 years, or those not exposed to much sun, are also advised to supplement 10 micrograms (400iu).

However these are just basic levels to prevent deficiency and if you are already deficient, you may require a period of higher supplementation to return to normal levels.

Try and get out in the winter sunshine as much as you can and make sure you don’t miss out on this important Vitamin over the winter months!