The Power of the Sunshine Vitamin: Vitamin D
The Main Health Benefits of Vitamin D
As osteopaths, we would naturally encourage you to maintain good levels of vitamin D for its known effects on calcium absorption and bone health. Vitamin D makes the skeletal system stronger, reducing the likelihood of osteoporosis or fracture when ageing or after menopause, as well as encouraging good posture through optimal bone integrity. However, the benefits of vitamin D aren’t just limited to bone health. Let’s run through the other benefits of this crucial vitamin and how to ensure you’re getting enough.
7 Key Benefits of Vitamin D
1) Strong teeth. Vitamin D helps regulate your body’s calcium and phosphate levels, essential for strong bones and teeth. Without sufficient vitamin D, your body can’t absorb calcium leading to a higher risk of fracture and poor dental health.
2) Boosts your immune system. Vitamin D plays a vital but less well-known role in preparing the immune system cells to fight infection. Research suggests that vitamin D deficiency may increase your risk of respiratory infections such as the common cold and flu.
3) Improves muscle function. Muscle strength and function is aided by Vitamin D so low levels can increase the risk of falls and make it difficult to carry out normal daily activities.
4) May reduce the risk of chronic diseases. New research suggests that Vitamin D may have protective effects against a number of chronic diseases. Some studies show that those with higher Vitamin D levels may be less susceptible to certain cancers, autoimmune disorders and heart disease. More research is needed to fully explain this but it seems likely due to Vitamin D’s anti-inflammatory properties.
5) Insulin sensitivity booster? Recent evidence suggests that Vitamin D is helpful in regulating blood sugar levels and has sparked interest in potentially using it as a strategy for preventing or managing type 2 diabetes.
6) Liver health. Due to its anti-inflammatory and potential insulin-sensitising effects, Vitamin D plays an important role in liver health, particularly in conditions such as non-alcoholic fatty liver disease. It also helps prevent the progression of liver fibrosis, where scar tissue builds up in the liver.
7) Mood and mental health. Who’d have thought Vitamin D could help with mood? The sunshine part of this is quite obvious – sitting out in the sunshine to absorb vitamin D makes us feel good by increasing serotonin levels, the brain chemical responsible for feelings of happiness. But there are also Vitamin D receptors in the brain that regulate mood and high levels help to increase our overall sense of well-being, whilst low levels of vitamin D have been linked to depression and seasonal affective disorder.
How to improve your Vitamin D levels?
We obtain the majority of our Vitamin D after exposure to UVB rays – hence its moniker, the sunshine vitamin – and the rest through diet (such as seafood) and supplementation.
UVB rays are the ones responsible for burning (I always remember it as uvA for Aging, uvB for Burning) so it’s important to be sensible but a general rule of thumb is Face and Forearms Fifteen minutes, without sunscreen. Morning times are busy for most but, if at all possible, try to sit outside in the sunshine with your morning coffee for 15 minutes, before you’ve applied any sunscreen or makeup. Bliss! And doing wonders for your body. This is also more relevant for whiter skin; if your skin is darker, try to expose your face and forearms for around 25-40 minutes. This applies between April and September, when the sun’s rays are stronger. During the winter months, supplementation is needed.
Dietary sources of vitamin D
Whilst sunlight is the most natural and efficient way to get the right amount of Vitamin D, there are some food sources that will help to top up your levels including;
Fish such as salmon and mackerel (excellent sources)
Eggs
Red meat
Fortified dairy products and cereals
Mushrooms that have been exposed to UV light (if you fancy popping your mushrooms outside for a little sunbathe!)
Vitamin D Supplementation
During the winter months and if you’ve been diagnosed with Vitamin D deficiency, supplementation is needed. A general guideline is 600-800 IU (international units) which are widely available at pharmacies. It comes in D2 and D3 versions. D3 is generally considered superior as it is more effective at raising and maintaining Vitamin D levels in the body. If you have any Vitamin D deficiency symptoms (which can include fatigue, bone pain, muscle weakness/twitching, getting sick easily and low mood), it is important to ask your GP for a blood test to check for deficiencies, as this can be easily treated.
Vitamin D Summary
So, there we have it. Vitamin D is a vital player in our overall health; not only essential for our skeletal health and immune system function but also playing a role in reducing our risk of chronic diseases and supporting mental well-being. Make sure you are prioritising at least 15 minutes sunlight every day between April and September, include some oily fish, eggs or sun-kissed mushrooms in your diet, look out for Vitamin D deficiency symptoms and supplement during the winter months.
Stay sunny and healthy!
Get in touch!
Any further questions about Vitamin D or recently diagnosed with a Vitamin D deficiency? Osteopaths can offer structural assessments to identify weak areas of the musculoskeletal system and recommend exercises to strengthen muscles and support bone health.
Book with one of our friendly and experienced osteopaths by emailing Kate at kate@bridegtohealth.co.uk or phoning 01895 200050.
