Before you know it, the children are back at school and university, Tess Daly & Claudia Winkleman return to our screens and we are reaching for a snuggly knit. It must mean autumn is upon us, winter is just around the corner and we should start to consider vitamin D supplementation.
In the UK the Department of Health advises that we get the majority of our nutrients from a healthy balanced diet though there are a few exceptions. Folic acid should be taken as a supplement if looking to conceive and during the first 12 weeks of pregnancy to help prevent neural tube defects such as spina bifida. In addition, vitamin D is the other micronutrient that we are recommended to supplement with during the colder months.
Also known as the sunshine vitamin, vitamin D helps our bodies absorb calcium and maintain adequate magnesium and phosphate concentrations — three nutrients important for our teeth, muscle and bone health. As an antioxidant, vitamin D also plays a crucial role in boosting our immunity as well as mood and general well-being. A lack of vitamin D can lead to bone deformities such as rickets in children and bone pain caused by a condition called osteomalacia in adults.
During the autumn and winter, we need to get our vitamin D from our diet, because the UV rays from the sun are not strong enough for our skin to trigger vitamin D synthesis. Yet very few foods are a source of this vital vitamin and are mainly from animals.
We tend to believe that milk is a good source of vitamin D probably due to its association with being a good source of calcium. Though breast milk and many fortified non-dairy milks contain vitamin D, cow’s milk should not be relied on for its vitamin D content. Other animal sources, which will help us gain our vitamin D are oily fish (salmon, herrings, trout, mackerel, kippers and sardines), liver, red meat, eggs and some fortified breakfast cereals and spreads. Thus, if you’re vegetarian or vegan it can be particularly difficult to get enough of this nutrient from your diet. Though varieties vary, mushrooms seem to be the only plant-based source of vitamin D. Like us, mushrooms naturally produce vitamin D following exposure to sunlight or UV-light where they convert the plant sterol, ergosterol, into vitamin D. Varieties like maitake and some Portobello mushrooms can provide substantial amounts of this nutrient. Also, to help, some vegan foods are fortified with this vitamin such as oat and soya milks, orange juices and breakfast cereals.
In the UK it is recommend we have 10 micrograms of vitamin D a day. Supplements are a reliable and consistent source of vitamin D during the winter months and all year round for more vulnerable groups maybe spending limited time outside such as those in care or institutes. Also, it is observed that those with darker skin tones have higher melanin levels, which may inhibit vitamin D production from sunlight. In addition individuals with certain medical conditions, such as coeliac or Crohn's disease can have difficulty absorbing fat soluble vitamins, leading to deficiencies. Hence, to maintain a sufficient level of vitamin D, it may be necessary for these individuals to take supplements throughout the entire year.
For those following a plant-based diet you’ll be pleased to hear there are supplements suitable for vegans too, where they extract the vitamin D from mushrooms exposed to UV rays, lichen or algae.
In conclusion, supplementing with vitamin D is a proactive step towards achieving optimum nutrition and health. Whether to support bone health, boost immunity or enhance mental well-being, vitamin D supplementation offers a simple effective way to thrive.
If you would like to understand if you have the optimum nutrition for your life stage or personal needs then please contact me for a personal nutrition consultation.
Happy eating,
Nina Thomas
Registered Associate Nutritionist & Food Scientist
Bridgford & Bingham Nutrition
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