Vitamin D Fact Sheet (2024 update)

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.