CalmCalmMMomoment.coment.com 4343Vitamin D
As our exposure to sunlight dips in autumn,
we have to look for new ways to up our intake,
says industry nutritionist Egzona Makolli
SPOTLIGHT ON
5
tips for getting
enough vitamin D1
Try to get a few minutes of
mid-morning or afternoon
sun exposure each day.2
Exercise daily – regular
exercise, including a brisk
walk or swimming, may help
assist with the production of
vitamin D.3
Consult your doctor if you
are at risk of vitamin D
deficiency (for instance, if you
have a skin condition which
prevents sun exposure) as you
may be required to supplement
with a higher dose.4
Eat foods rich in vitamin
D, which include eggs
and fatty fish such as herring,
salmon or mackerel. Some
dairy, nut, soy and tofu products
are fortified with vitamin D but
it is difficult to obtain enough
vitamin D from diet alone.5
Always consult a
healthcare professional
before taking supplements as
you need to know the dose
suited to your body.W
ith summer drawing to a
close, it’s timely to focus on
a unique nutrient known
as the ‘sunshine vitamin’, vitamin D.
From late March/early April until the
end of September, scientists estimate
that sun exposure for 5-10 minutes, two
to three times a week allows us to
produce all the vitamin D we need
from direct sunlight. However, during
the winter months in the UK, these
stores can run low and vitamin D
deficiency is common as shorter
daylight hours and inclement weather,
combined with working indoors, mean
that our exposure to direct sunlight
decreases and can be insufficient to
keep our levels topped up.
Why is vitamin D important?
Although we call it a vitamin,
vitamin D is considered a ‘pro-
hormone’ – meaning that it is later
converted to an active hormone – and
it has many roles within the body.
It is essential in maintaining the
health of bones, teeth and muscles
as it helps to regulate the amount of
calcium and phosphate in the body.
Vitamin D also helps to support the
health of our immune, brain and
nervous systems; regulates insulin
levels, supports lung function and
cardiovascular health; and is involved
in every single cell within the body.
Winter and lack of sunlight is a
common factor, but some of us are
naturally more prone to deficiency.
Symptoms of vitamin D deficiency vary
between individuals but can include
fatigue, becoming unwell more often,
back pain, muscle pain, low mood and
hair loss. Thankfully, sun exposure is
not the only way we can get our
recommended daily amount (RDA).
Vitamin D can also be consumed in
food and through supplementation.
Food sources of vitamin D include
cod liver oil, oily fish such as herring
and sardines, fortified dairy products,
eggs and some mushrooms. If you
choose to take over-the-counter
supplements, it’s important to note
that adults need just 10 micrograms
of vitamin D per day.
Diagnosing vitamin D deficiency is
easy – a simple blood test can check
your levels. If you are concerned that
you may be lacking in vitamin D, your
GP can organise a test and advise on
your required intake if supplements
are recommended.Egzona Makolli
(BSc Hons. MSc ANutr)
As a nutritionist,
Egzona knows how
what we eat affects
our overall health
and is passionate
about sharing her
knowledge. Learn
more from Egzona
at maknutrition.co.uk