Nutrition Advent Calendar – Day 18⠀
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Vitamin D – The Sunshine Vitamin⠀
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If you’re unaware of the important roles that vitamin D plays in the body, hopefully this will give you an insight into how and why you should avoid vitamin D deficiency. ⠀
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Vitamin D is a pro-hormone that is primarily obtained from direct sunlight exposure to the skin (vitamin D3). It can also be obtained through certain foods (oily fish, mushrooms, fortified dairy & cereals) but this alone cannot satisfy the body’s requirements (vitamin D2). ⠀
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During winter months we are deprived of sunshine, meaning people are likely to be deficient in vitamin D. Therefore the best way to maintain vitamin D levels is through supplementation. A safe and effective dosage is 1,000-4,000IU per day (upper limit for athletes and individuals with severe deficiency). ⠀
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I recommend that you get your vitamin D levels checked first before taking a supplement to determine what dosage is best for you. You should be able to get this done at your GP. ⠀
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Vitamin D is important for:⠀
Promotes calcium homeostasis for bone health⠀ Muscle function & strength⠀ Immune function⠀ Weight management/fat loss⠀ Glucose & insulin sensitivity ⠀
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Vitamin D deficiency is linked to an increased risk of:⠀
Poor bone health⠀ Muscle wasting⠀ Diabetes⠀ Weight gain⠀ Cancer⠀ Rheumatoid arthritis⠀ Multiple sclerosis ⠀ Illness, injury & falls⠀
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Who is most susceptible to vitamin D deficiency?⠀ Elderly ⠀ Darker skinned individuals⠀ Indoor sport athletes⠀ Office/indoor based job workers⠀
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Take home messages:⠀
If you’re susceptible to vitamin D deficiency, get tested and supplement over winter months. 4,000IU is the recommended upper limit vitamin D3 dosage for athletes and should be batch tested (Informed-Sport certified).
