Vitamin D plays a vital role in boosting our immune system and helping our bodies absorb calcium, which is essential for strong bones. While we can naturally synthesize vitamin D from sunlight exposure, especially during the summer months, deficiency is common, particularly in the UK where sunlight is limited for much of the year. As autumn arrives and sunlight decreases, it becomes even more important to ensure we have adequate vitamin D levels.
What is Vitamin D and How Does it Work?
Vitamin D, often mistakenly considered a mineral, is actually a hormone. It helps regulate calcium and phosphate levels in our bodies, which are crucial for maintaining healthy bones and muscles. When sunlight hits our skin, receptor cells absorb vitamin D, which is then stored in the body. This stored vitamin D remains inactive until needed, at which point the liver and kidneys convert it into the active form. Long-term vitamin D deficiency can lead to serious health issues like rickets in children and osteoporosis in adults.
Signs of Vitamin D Deficiency and Prevention
Nutritional therapist Farzanah Nasser emphasizes the importance of maintaining sufficient vitamin D levels, especially during autumn, to help prevent common ailments like colds and flus. Studies suggest a correlation between low vitamin D levels and the increased prevalence of these illnesses during winter.
To boost your vitamin D levels, Nasser recommends getting 15-20 minutes of sunlight exposure on your skin between 9 am and 3 pm, followed by immediate SPF application. However, during summer months when sun exposure is at its peak, always wear broad-spectrum SPF to protect your skin.
If you are concerned about your vitamin D levels, consult your GP. They can assess your levels and recommend a personalized supplement plan. Nasser suggests getting this check done at the end of September to evaluate your summer absorption levels.
Food Sources of Vitamin D
Beyond sunlight, certain foods are rich in vitamin D. Remember the acronym SMASH to help you recall these sources:
