Vitamin D3 is a crucial nutrient for our overall health and well being. While deficiencies were previously considered to be only a winter issue, research has shown that due to increased sunscreen use and spending more time indoors, most of the population are now vitamin D3 deficient throughout the year with levels decreasing further during the winter months.
What is Vitamin D3?
Despite it’s name, vitamin D is actually a hormone. It is fat soluble and is made by our body through sunlight exposure to the skin. When the sun’s UVB rays hit our body, they interact with a protein called 7-DHC present in our skin converting it to the active form of vitamin D which we call vitamin D3.
Why is vitamin D3 important?
Vitamin D3 deficiency has been linked to at least 200 diseases. It is essential for good bone health, regulating inflammation in your body, lifting your mood, supporting your muscle and neurological systems, reducing cancer risks and optimising immune, lung, heart, kidney and cognitive brain function.
Am I at risk of vitamin D3 deficiency?
It has now been established that most of the population is vitamin D3 deficient but those with darker skin, women who are breastfeeding, people who lack sunlight exposure, are elderly, have medical conditions that limit fat absorption, are overweight and those who have had gastric bypass surgery are at an even higher risk of vitamin D3 levels being low.
Vitamin D3 levels can be checked via a simple blood test.
3 top tips to increase your Vitamin D
1. Spend time in the sunlight without sunscreen or use a UV lamp if you can’t get outside!
Studies suggest that our body can make up to 1000IU during 10-15 mins of sunlight exposure (between 10am-3pm when the sun is strongest) with 22% of your body exposed to the light. You should aim for at least 15 minutes of light exposure each day.
2. Add these foods to your diet!
Eating vitamin D3 fortified foods, oily fish such as salmon, sardines, herring and mackerel; egg yolks; red meat and liver will help increase your vitamin D3 levels.
3. Take supplements!
Government advice is that everyone should consider taking vitamin D3 supplements during the autumn and winter months. The recommended daily dosage for infants (0-12 months of age) is 400IU, for ages 1- 70 years old is 600IU, and for adults over 70 years old is 800IU.
If you need more advice on exercise, diet or supplements then drop us an email at info@banselosteopathy.co.uk or click here to book an appointment!