Why Vitamin D Is Important This Autumn and Winter

Autumn is here, which means that your vitamin D levels may become low.

Vitamin D is made in the skin from exposure to sunlight (specifically ultraviolet (UVB) light) - which is why it’s known as the ‘sunshine vitamin’.

But, with shorter days and reduced sunlight exposure in the Northern hemisphere between October - March, vitamin D-producing UVB rays are greatly reduced so it’s harder for the body to make vitamin D.

Furthermore, it’s difficult to consume sufficient amounts of vitamin D from food alone, so deficiency is common, and as a result, 1 in 6 adults and 20% of children in the UK have low vitamin D levels.

To really thrive at this time of year, it’s important to make sure that your vitamin D isn’t low. Keep reading for more on why it’s so crucial for women in particular.

Why is vitamin D so important?

Vitamin D is a fat-soluble compound, acting like a hormone in the body. It plays many key roles in the body, especially for women, including:

●  Energy production - Vitamin D enhances the function of the mitochondria, the ‘powerhouses’  of our cells, which convert food and oxygen into cellular energy in the form of ATP.

●  Immune function - Vitamin D helps to regulate immune responses to ensure the body can recognise and defend itself against infectious agents such as bacteria or viruses. Low vitamin D may also modulate the immune response by reducing low grade inflammation in the body.

●  Mood - Vitamin D regulates serotonin, also known as the ‘happy’ chemical in the brain, as one of its roles is to balance mood. Vitamin D deficiency is, therefore, linked to Seasonal Affective Disorder (SAD), a type of depression that’s usually more severe during the winter.

●  Regulating blood pressure - There is growing evidence to suggest that vitamin D can help to regulate blood pressure and low levels can increase the risk of developing cardiovascular problems.

●  Balancing blood sugar - Vitamin D has been shown to reduce insulin resistance for some people and research has also connected low vitamin D to a higher risk of developing type 2 diabetes.

●  Bone health - Vitamin D helps to protect bones from becoming brittle by regulating calcium and phosphate levels in the body. During the menopause transition, this is crucial given the loss of oestrogen which plays a protective role in bone health.

●  Sleep - Low vitamin D can affect sleep quality and increase the potential for disturbed sleep. The brain contains vitamin D receptors and crucially, these are found in areas of the brain linked to sleep regulation.

●  Hormone health - Vitamin D influences hormone balance that impacts thyroid function, menstrual health, pregnancy and fertility.

●  Fertility - Vitamin D is a crucial micronutrient for fertility. It helps with egg quality, ovarian reserve, sperm motility, implantation outcomes, placental health and is associated with reduced risks of preeclampsia and gestational diabetes. The list goes on…

In short, vitamin D is essential for helping you to feel happier and healthier all year round.

Signs you may be deficient in vitamin D

You may notice symptoms such as fatigue, a tendency to get ill often, pain in your bones or muscle weakness if you have low vitamin D.

But, not everyone with low vitamin D will have noticeable symptoms, which is why it’s a great idea to test your levels at this time of year.

You may have a higher risk of low vitamin D if you fall into one of these groups:

●      You have darker skin

●      You spend a lot of time inside

●      You wear clothes that cover most of your skin when outdoors

●      You are overweight

●      You have poor gut health which can affect absorption of vitamin D

●      You are vegetarian or vegan

●      You are pregnant or are breastfeeding

Vitamin D foods

Some foods contain small amounts of vitamin D, including oily fish, egg yolks, beef liver and fortified foods. But, most people won’t get enough vitamin D through their diet alone, which is why the NHS and Public Health England recommends that everyone takes a daily vitamin D supplement of 400 IU or 10 mcg between October-March. This includes children aged over 1 and pregnant and breastfeeding women. Babies up to the age of 1 year need 8.5-10 mcg a day.

If you’re concerned that you may have low vitamin D, blood tests can confirm whether or not this is the case. Test, don’t guess!

Why work with a Nutritional Therapist?

Working with a Nutritional Therapist like myself can help you to optimise your health and address nutritional balance. My ultimate goal is to identify the root cause of your health concern(s)with evidence-based nutrition and lifestyle strategies.

My 1-1 nutrition and lifestyle programmes are designed to help you take control of your health to create real and lasting change, even when time is an issue, so you can discover your best self and thrive!

*Please note that the information contained in this blog post is for educational purposes only and does not constitute medical advice. Always consult your doctor or other healthcare provider for a medical diagnosis.