Nutrition Advent Calendar – Day 18⠀
⠀
Vitamin D – The Sunshine Vitamin⠀
⠀
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. ⠀
⠀ 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). ⠀
⠀ 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). ⠀
⠀
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. ⠀
⠀
Vitamin D is important for:⠀ Promotes calcium homeostasis for bone health⠀
Muscle function & strength⠀
Immune function⠀
Weight management/fat loss⠀
Glucose & insulin sensitivity ⠀
⠀
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⠀
⠀
Who is most susceptible to vitamin D deficiency?⠀ Elderly ⠀
Darker skinned individuals⠀
Indoor sport athletes⠀
Office/indoor based job workers⠀
⠀
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).
