There is a growing awareness that vitamin D is crucial for health.
Vitamin D is synthesised in our skin from UVB rays from the sun, but what happens when the sun is too far away?
In the UK, we are only able to synthesise vitamin D in our skin during the summer months when the position of the earth is closer to the sun (April-October).
There are also factors that could affect the way in which we make vitamin D from sunlight, such as how much time outdoors we spend, how much skin is exposed, if we are wearing sun protection cream blocking UVB rays and the amount of melanin in our skin (the darker your skin, the more sun exposure you need to make vitamin D).
During the winter months, we have to rely on vitamin D from our fat stores – we can store it in our adipose tissue – and when that runs out, from our food. Unfortunately, vitamin D is not readily available in a lot of foods and there is some confusion as to the availability of vitamin D in the plant world.
There are two kinds of vitamin D – D2 and D3. D3 is the source that we get from animals (supplements are often made from sheep wool) and it is highly bioavailable to the body, meaning that we use it easily and effectively. Some plant sources (like mushrooms) and synthetic supplements are in D2 form and the body finds this more difficult to absorb and use.
Food sources high in vitamin D include:
- Oily fish such as salmon, herring and mackerel
- Red meat
- Liver
- Eggs (yolks)
- Mushrooms
- Fortified foods – this means that vitamin D has been added to the food and is common in breakfast cereals and juices
Vitamin D is essential for maintaining overall health, with several key benefits:
Bone Health
Vitamin D is crucial for calcium absorption in the gut, which is essential for maintaining healthy bones and teeth. It helps prevent diseases like osteoporosis and rickets, conditions caused by weakened bones.
Immune System Support
Vitamin D plays a significant role in enhancing the pathogen-fighting effects of monocytes and macrophages, white blood cells that are crucial parts of your immune defense, and decreases inflammation. It is vital for maintaining a robust immune system and may help in the prevention of infections and diseases.
Mood Regulation and Mental Health
Adequate levels of vitamin D are associated with improved mood and reduced risk of depression. It may help regulate mood and ward off depression by affecting the levels of certain chemicals in the brain, such as serotonin.