Did you know Vitamin D is actually a hormone, not a nutrient? Yet we commonly refer to it as a vitamin.
What is Vitamin D?
Vitamin D is a fat-soluble vitamin, meaning it’s absorbed by the body through fatty tissue and then stored in tissues or the liver
It is made in the body from cholesterol when the skin is exposed to natural sunlight (without sunscreen). Interestingly, much of this Vitamin D production occurs via the eyes.
Unlike most vitamins, vitamin D functions more like a hormone: every cell in your body has a receptor that allows it to absorb the mineral. As a result, low levels can have an impact on many bodily functions.
Other vitamins linked to Vitamin D
Magnesium assists in the activation of vitamin D in the body
Vitamin D stimulates the absorption of calcium, which is important for bone health
Signs of Vitamin D deficiency :
Deficiency is extremely common in the UK and has been linked to the following health issues:
Poor immune function - getting sick often. Vitamin D activates cells that fight infection and reduce inflammation
Fatigue & tiredness
Impaired thyroid hormone function
Low mood & depression
Constipation & IBS
Low bone mineral density. Vitamin D maintains and builds bone strength by aiding the absorption of calcium from your gut and kidneys
Hormone imbalances
Vitamin D deficiency - who is at greatest risk?
Anyone who lives in the northern hemisphere - that includes the UK
If you spend most of your time indoors
Those who eat very little fish or dairy
The link between vitamin D and overall health:
Some studies have shown that low levels of vitamin D have been linked to a number of medical conditions including:
Heart conditions
Autoimmune disease
Type 2 diabetes
Depression
Dementia and Alzheimer’s
It is not possible to say that vitamin D deficiency causes any of the list above, but there is a scientific rationale to keeping your vitamin D levels optimised.
What factors determine how much you need:
Like most things about health and nutrition, there is no one-size-fits-all approach as we are all biologically unique. The amount of vitamin D you need depends on a number of factors including:
Age
Lifestage - e.g. child, teenager, pregnant, post-menopausal, elderly
Gender
Weight - research shows heavier people need more
Skin tone
Health issues
Medications
Genetics
What foods contain vitamin D?
Vitamin D is found mainly in animal products such as:
Fish such as salmon, mackerel, sardines and tuna
Eggs
Milk, butter and cheese
Fortified foods
Mushrooms
If you are vegetarian or vegan, it’s likely that you’ll need to supplement all year round to get the right level of vitamin D.
The predominant source of vitamin D however is via sunlight exposure.
What are the UK guidelines?
The NHS recommends that from October to March, everyone should consider supplementing with Vitamin D and there is special advice for babies, infants, children and breastfeeding women. Read the current guidelines here: https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-d/
How do I get tested?
Your GP can arrange a blood test for vitamin D or it can be arranged privately via a Registered Nutritional Therapist as part of a consultation. You can also now get at home tests.
It’s important to know your current level of vitamin D to determine the level of supplementation required. Whilst levels may be considered “normal” or “adequate”, Nutritional Therapists aim for optimal levels of nutrients for the best possible health.
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The content on this webpage is not intended to constitute or be a substitute for professional medical advice, diagnosis, or treatment.
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