Vitamin D. Let the Sunshine in

Why is it that we need more of this supplement now? Because we have moved from farming and working the outdoors to working on computers indoors and when the cooler weather sets in we are even less likely to get some of this essential vitamin. In order to keep yourself healthy during these colder months here are 5 ways you can make sure you're getting enough Vitamin D:

1) Take extra vitamin D during the colder months

2) Get out into natural sunlight as much as possible. Did you know that exposing an area of skin that is usually hidden from the sun (such as your underarm will increase exposure)

3) Eat vitamin D rich foods such as salmon, mackerel, tuna, eggs, and mushrooms

4) Eat a balanced diet as this will ensure you're getting enough nutrients to survive the winter months

5) go outside for a walk once it's lit up again. Much like the sun under your arm, exposing an area of skin that is usually hidden from the sun (such as your face will increase exposure)

This approach shouldn't take more than 30-60 minutes per day and you'll be sure to keep yourself healthy throughout the winter months.

Why do we need Vitamin D?

Are you an office worker, a woman in menopause, or someone with a lowered immune system? If so, then you need to know more about vitamin D.

Vitamin D is needed to absorb calcium from the intestines; that's why vitamin D is so important for healthy bones. But vitamin D also appears to reduce the risk of various neuromuscular problems, helps your body's defence against flu, and helps boost your mood.

Vitamin D is also required for normal muscle function and cell division, it is, therefore, important for every single cell in the body.

A study published in the medical journal, Gerontology, in 2009 found that people with a healthy balance of vitamin D in their blood had lower rates of depression compared to those who were deficient. Results from a half dozen other studies point to an association between low levels of vitamin D and mood disorders such as major depressive disorder and seasonal affective disorder (SAD).

A study in the American Journal of Clinical Nutrition found that a significant association was observed between low levels of vitamin D and increased risk for developing depression [2]. People with depression were 31% more likely to have insufficient vitamin D, according to this large population-based study.

The link between vitamin D and mood was highlighted in a groundbreaking symposium at the 2011 meeting of The American Psychiatric Association [3]. It is now believed that vitamin D may be as important for mental health and well-being as it is for healthy bones and muscles.

There are actually receptors on cells in your brain that respond to vitamin D, which suggests there might even be a direct effect of vitamin D on your brain.

Not getting enough sunlight - the primary natural source of vitamin D -is linked with low mood. As Dr Richard Wurtman, Professor of Neuroendocrinology at MIT stated, "There's an obvious relationship between sun exposure and mood." You can also take supplements to boost your body's levels of vitamin D, and even then it is possible to become Vitamin D deficient.

But who cares about the science? How does this affect you in your life? "Vitamin D deficiency has been linked with winter depression (seasonal affective disorder or SAD), and inflammatory autoimmune diseases such as multiple sclerosis," according to Chantal Mathieu, MD in Vitamin D May be Vital for Healthy Mood. "More recently, links to other health conditions such as obesity and diabetes have been suggested."

A mounting number of doctors are starting to recommend that people with depression get their blood levels of vitamin D tested. Instead of prescribing antidepressants or psychotherapy, some physicians advise people to get some extra sunlight and take vitamin D supplements.

Dr William B Grant, a leading vitamin D researcher at the Sunlight, Nutrition and Health Research Center in San Francisco, concluded: "It is likely that depressed individuals are deficient in vitamin D and will benefit from treatment with vitamin D3 [vitamin D]."

Here are 7 Vitamin D Absorption-related habits to break:

*You don't get enough sunlight exposure during daylight hours because most people work indoors all day long.

* You eat too little calcium which is needed to absorb Vitamin D.

*You don't eat enough green leafy vegetables, and other foods that are rich in Vitamin D.

*Your digestive system may not be working properly so you can't effectively absorb the vitamin.

* Your kidneys are unable to correctly convert vitamin D into its active form.

*Over the age of 50, you produce less Vitamin D without sunlight exposure because your skin's ability to absorb UV light decreases with age.

*You live in a climate that is too cold to produce enough vitamin D from sun exposure.

How can I get more Vitamin D?

It's very hard to get the vitamin D you need from your diet; oily fish and dark green leafy veg are important sources. So supplements do make good sense for most adults. The form known as vitamin D3 is usually recommended, but D2 is also effective; for best results, take your vitamin D along with a meal that has some fat.

How much Vitamin D do I need?

It is incredibly important to get your dosages right. The first step is a blood test with your doctor. Current guidelines call for 400 IU (international units) a day below age 71. But many experts recommend 800 to 1,000 IU a day for most adults; daily doses of up to 5,000 IU are considered safe, but more can be toxic.

If you are taking more than 1,000 IU it is important to get a blood test with your GP to ensure you are not taking too much or too little as you may not be deficient in Vitamin D.

Why Vitamin D3?

Vitamin D is best supplemented in the form of cholecalciferol (D3), as this is the form naturally made by the body in response to sunlight. It is also the best absorbed.

Why is vitamin K included in some vitamin D supplements?

Vitamins D and K work very closely together. Vitamin D helps the body to absorb calcium from food and supplements, and rather like a chaperone, vitamin K helps to ensure this calcium is used in the bones. Changing eating habits mean that many people don’t get enough vitamin K2 from their diet. It is found naturally in high-fat dairy products, liver, and Japanese fermented foods such as natto. Vitamin D3 & K2 are often found together in supplements to support this dual role.

Why are vitamin D supplements usually taken with breakfast?

Vitamin D is fat-soluble, which means it can be stored in the body's fatty tissues. It needs to be taken with food that contains some fat for optimal absorption. While you will still get benefits by taking your supplement at any time of day, studies suggest you'll get the most from a supplement taken with breakfast.

Why doesn't my vitamin D supplement help?

Although supplements can help to correct an underlying deficiency in Vitamin D, they may not be enough on their own for certain groups of people who need extra support. Women with low intakes during pregnancy or breastfeeding, for example, will need to make sure they get additional vitamin D.

How can I get Vitamin D from my diet?

Oily fish and eggs are the best dietary sources of vitamin D, providing 13-20% of adults' required intake each day. Your body can produce its own vitamin D when exposed to sunlight, but remember that it is important not to overdo this! The skin naturally produces vitamin D when it is exposed to strong sunlight, but the body cannot store the vitamin so you need regular exposure if you want to maintain optimal levels.

Eggs provide 13% of your daily recommended intake of Vitamin D per portion - they're also an excellent source of protein, vitamins, and minerals. Think scrambled eggs with smoked salmon for breakfast or an omelette filled with mushrooms and chives for supper.

Oily fish is not only a good source of Vitamin D but also rich in the omega-3 fatty acids that are so important for heart health. Sashimi or sushi anyone?

Our top 5 best-ranked Vitamin D supplements

1. Pure Encapsulations Vitamin D 5000iu

Provides 5,000 IU (125 µg) vitamin D3 per capsule with vitamin D as D3, the preferred form of vitamin D to contribute to normal absorption and utilisation of calcium and phosphorus. Contributes to the maintenance of normal muscle function, teeth, and bones. Contributes to the normal function of the immune system Ingredients include Hypoallergenic plant (microcrystalline cellulose), cholecalciferol. Vegetarian capsule (hydroxypropyl methyl cellulose).

Cytoplan Vitamin D3 and K2

This product is designed to support levels of vitamin D3 when taken short term. It is ideally used in conjunction with any of our multivitamin and mineral formulae. This product contains 100µg (4,000i.u.) of vitamin D3 (as cholecalciferol) and 100µg of vitamin K2 (MK-7).

Vitamin K2 works synergistically with vitamin D. We need both in adequate amounts to ensure optimum biological activity of both vitamins. Therefore, if supplementing with vitamin D, we need to also include sources of vitamin K2 in our diets or take a supplement

Those at particular risk of vitamin D deficiency are children (under 5 years), the elderly (65 years +), people who rarely get outdoors (lack of sunshine) and people with dark skin. The source of the vitamin D3 in this supplement is from lichen and is suitable for vegans and vegetarians

Conclusion

Vitamin D is a nutrient that’s vital to our health. It helps us absorb calcium and maintain bone density, which can reduce the risk of osteoporosis in later life (1). Vitamin D also plays an important role in immune function, preventing auto-immune diseases like multiple sclerosis (2) and type 1 diabetes mellitus (3). With so much at stake for your well-being, you need to make sure you take care of yourself with the right supplements. So here are some options: Nature's Answer Liquid Vitamin D3 Drops delivers 4000 IU in pure gold extra virgin olive oil; Cytoplan Vitamin D&K provides 100µg MK7 vitamin K2 as well as cholecalciferol; BetterYou Dlux3000, 15ml provides 3000IU vitamin D3 and 100µg vitamin K2 in a single spray; Nature's Answer Vitamin D3 Drops delivers 4000 IU of pure gold extra virgin olive oil. A good supplement regimen will also include 1000mg Magnesium and 400-1,000mg Omega 3s (EPA/DHA).

To discover more about these products, click on the links, or If you’re looking for the best Vitamin D supplements to help improve your health, then let us know. Our team of experts are ready and waiting to partner with you in order to create a plan that delivers all the benefits of Vitamin D without any concern about getting too much sun exposure or not enough. Contact us today so we can get started!

Update 30.11.2021