Vitamin D

Vitamin D. You’ve heard about it, but your not really sure if it concerns you or not. Well it does especially in the dark winters, I’ve written this blog to help people understand the importance of vitamin D and what they can do to prevent a deficiency.

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What does Vitamin D do?

Vitamin D helps the body to absorb calcium and phosphorus. There are two forms D3 and D2. D3 is a much better supplement as it is absorbed and utilised much better. More info can be found here: D3 > D2

Vitamin D aids

  • Immune system
  • Muscle function
  • Bone Growth
  • Cardiovascular function
  • Respiratory system
  • Brain development
  • Has Anti-cancer effects
  • Potentially improves mental well being (Still being studied)

Sources of Vitamin D

  • Mainly the Sun
  • Small amounts in our food  (fish, eggs, fortified milk, and cod liver oil)
  • Supplements- D3
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Eggs + Oily Fish (A great dietary source of Vitamin D)

Vitamin D deficiency

The main risks are:

  • Increased risk of death from cardiovascular disease
  • Impaired immune function
  • Insulin Resistance
  • Cognitive impairment in older adults
  • Brittle Bones
  • Severe asthma in children
  • Cancer
  • Rickets

What Can you do?

The UK Government published new advice about Vitamin D in 2016 stating that 10 micrograms of Vitamin D is the daily requirement. In Summer this is easily met through sunlight and having a balanced diet for most, however in winter it’s difficult for people to reach the 10 microgram recommendation from consuming foods and a supplement would be recommended.

My Top Tips

  1. Even in Winter go OUTDOORS ! Yes there is less sunlight but the longer your outside the more likely you are to get some rays. (Sunlight through windows on on skin with sun cream on does not allow the UV rays to penetrate the skin)
  2. Eat a balanced diet containing oily fish and dairy.
  3. Use a supplement in the winter, especially if your a vegan as you are unlikely to get any from your diet.

This is what I take in Winter and Autumn. Vitamin D3

If your interested In supplements you may like my previous blog: Supplementation 

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Spending Time Outdoors – Running, Playing Sport, Going for Walks

 


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