As we continue to battle the long winter months and are faced with flu season and reduced immunity from cold weather, we’re reminded of the importance of Vitamin D. 

During the UK winter it’s estimated that 30-40% of people across every age group have low serum levels of Vitamin D, or a Vitamin D deficiency. This can be a problem as Vitamin D plays a key role in our immune health. That’s why many experts agree that Vitamin D is one vitamin that we should definitely all be taking. Even the NHS has stated that since it’s so hard to get Vitamin D from food, we all should consider taking a daily Vitamin D supplement during autumn and winter.

Why do we need Vitamin D?

Vitamin D has numerous vital roles in the body. It’s necessary for keeping our immune system functioning normally, which is essential for winter seasons when flus and illnesses are abundant. Vitamin D is also necessary to help regulate the amount of calcium and phosphorus that is absorbed into our bodies. Calcium and phosphorus are both needed to help keep our bones, teeth and muscles strong and healthy.

Vitamin D is so important to this process that experts have estimated that without it, we would only absorb about 10-15% of calcium and 60% of phosphorus available from the food we eat. A shortage in these minerals can lead to our bones becoming weak and brittle, which could even develop into rickets in children and osteoporosis and osteomalacia in adults.

How do I know I have a Vitamin D deficiency?

It might not be obvious that you have a Vitamin D deficiency. You could feel a bit more fatigued than normal or start experiencing aches and pains in your bones and muscles. If you’re not getting enough Vitamin D you might even experience severe mood changes like depression. 

You can consult your doctor if you’re worried, but everyone should be taking a daily supplement, especially in the winter, to make sure you receive the recommended dose of this essential vitamin. 

Is Vitamin D2 or D3 better for you?

Vitamin D is not just one vitamin but actually occurs in two different main forms. Vitamin D2 or ergocalciferol, which comes from plant-based sources and Vitamin D3 or cholecalciferol, which is mainly found in foods sourced from animals like fish oil or egg yolk and is the type of Vitamin D our bodies produce from sunlight. 

Both forms of Vitamin D are absorbed effectively into the bloodstream, but are processed differently by the liver. Studies have stated that Vitamin D3 is better at raising serum levels of Vitamin D and should be the preferred form for supplementation, although these studies also indicate that more comprehensive research need to be undertaken.

How much Vitamin D do you need?

Public Health England and the NHS have recommended that everyone should take at least 10 micrograms or 400 IU of Vitamin D a day.

 

Why do I need Vitamin D supplements? 

The most natural way to get the Vitamin D we need is to go outside and get some sun because we create Vitamin D directly from sunlight through our skin. The NHS states that from April to September we could get enough Vitamin D by going outside between 11am and 3pm with our forearms, hands or lower legs uncovered and without sunscreen for short periods of time. Though it’s not known how much time is specifically required for getting the recommended amount of Vitamin D. 

It’s important to remember, however, that the longer you stay outside without the protection of covering up or wearing sunscreen, the more prone you are to getting skin cancer. If you plan on staying outside for long, remember to apply at least SPF15 sunscreen and cover up with clothes and sunglasses.

During the spring and summer months we can potentially get the Vitamin D we need through the sun. But what about the rest of the year? Unfortunately, the sun in the UK is not strong enough between the months of October and March to provide us with the Vitamin D levels that we need. So we need to look elsewhere. There are foods that we can get some Vitamin D from, like oily fish, red meat or egg yolks, but it’s hard to get the levels that we need from just food. One egg yolk, for example, contains just 37 IU of Vitamin D, about 5% of the recommended daily amount. A salmon fillet, on the other hand, contains around 13 mcg.

It's possible, therefore, to get Vitamin D from sunlight in the summer and even get some from food. But the sun is not enough during the winter months and food might best be seen as an extra or an added bonus.

That's why you need a daily supplement like The Naturality Lab’s Sunshine Vitamin D. 

To make sure you get your vital dose of sunshine we’re giving a FREE bottle of Sunshine Vitamin D3 with every order over £35.

Please ensure to add a bottle of Sunshine Vitamin D3 to your basket for the discount to be applied. Only 1 bottle of Sunshine Vitamin D3 per order.

 

 

Sources: More J (2016) Prevention of vitamin D deficiency. British Journal of Family Medicine; NHS (2020) Vitamins and Minerals - Vitamin D; Tripkovic L et al (2012) Comparison of vitamin D2 and vitamin D3 supplementation in raising serum 25-hydroxyvitamin D status: a systematic review and meta-analysis; NHS (2018) How to get vitamin D from sunlight; Schmid A & Walther B (2013) Natural Vitamin D content in animal products;