Vitamin D: The Sunshine Vitamin

Vitamin D: The Sunshine Vitamin

Vitamin D is an essential nutrient that plays a vital role in many bodily functions, including bone health, immune function, and muscle function. It is also known as the “sunshine vitamin” because the body can produce it naturally when exposed to sunlight. Health Aspects of Vitamin D

• Bone health: Vitamin D is essential for the absorption of calcium and phosphorus, which are needed for strong bones and teeth. A deficiency in vitamin D can lead to rickets in children and osteomalacia in adults.
• Immune function: Vitamin D plays a role in the immune system by helping to fight off infection. A deficiency in vitamin D has been linked to an increased risk of respiratory infections, such as pneumonia and bronchitis.
• Muscle function: Vitamin D is important for muscle function and can help to prevent muscle weakness and pain. A deficiency in vitamin D has been linked to an increased risk of falls and fractures.

Nutrition Aspects of Vitamin D

There are two main forms of vitamin D: vitamin D2 and vitamin D3. Vitamin D2 is produced by plants, while vitamin D3 is produced by animals. Vitamin D3 is the more active form of the vitamin and is typically used in supplements.

Good sources of vitamin D include:

• Sunlight: The body can produce vitamin D when exposed to sunlight. However, the amount of vitamin D produced depends on a number of factors, including the time of day, the season, and the amount of skin exposed to the sun.
• Foods: Some foods are naturally rich in vitamin D, such as fatty fish (salmon, tuna, mackerel), egg yolks, and fortified milk.
• Supplements: Vitamin D supplements are available in a variety of forms, including capsules, tablets, and liquids.

Recommendations from UK NHS

How much vitamin D do I need?

https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-d/
From about late March/early April to the end of September, the majority of people should be able to make all the vitamin D they need from sunlight on their skin.

Children from the age of 1 year and adults need 10 micrograms of vitamin D a day. This includes pregnant and breastfeeding women, and people at risk of vitamin D deficiency.

Babies up to the age of 1 year need 8.5 to 10 micrograms of vitamin D a day.

A microgram is 1,000 times smaller than a milligram (mg). The word microgram is sometimes written with the Greek symbol μ followed by the letter g (μg).

Sometimes the amount of vitamin D is expressed as International Units (IU). 1 microgram of vitamin D is equal to 40 IU. So 10 micrograms of vitamin D is equal to 400 IU.

Should I take a vitamin D supplement?

Advice for adults and children over 4 years old

During the autumn and winter, you need to get vitamin D from your diet because the sun is not strong enough for the body to make vitamin D.

But since it’s difficult for people to get enough vitamin D from food alone, everyone (including pregnant and breastfeeding women) should consider taking a daily supplement containing 10 micrograms of vitamin D during the autumn and winter.

Between late March/early April to the end of September, most people can make all the vitamin D they need through sunlight on their skin and from a balanced diet.

You may choose not to take a vitamin D supplement during these months.

Light and Sun Exposure

The body produces vitamin D when exposed to sunlight. The sun’s ultraviolet (UV) rays interact with a protein in the skin called 7-dehydrocholesterol, converting it into vitamin D3. The amount of vitamin D produced by the body depends on a number of factors, including:

• The time of day: The body produces more vitamin D in the morning than in the afternoon.
• The season: The body produces more vitamin D in the summer than in the winter.
• The amount of skin exposed to the sun: The more skin exposed to the sun, the more vitamin D is produced.
• The use of sunscreen: Sunscreen blocks UV rays, which can reduce the body’s production of vitamin D.

Issues for People Living in Northern Climes
People who live in northern climes with dark winters may be at risk for vitamin D deficiency. This is because the sun is lower in the sky during the winter, which means that there is less UV radiation reaching the Earth’s surface. In addition, people who live in northern climes may be more likely to wear sunscreen, which can also block UV rays and reduce the body’s production of vitamin D.

Supplementation

If you are not getting enough vitamin D from sunlight or food, you may need to take a supplement. However, it is important to talk to your doctor before taking any supplements, as too much vitamin D can be harmful. The different forms of vitamin D used in health supplements include:

• Cholecalciferol (vitamin D3): This is the most common form of vitamin D used in supplements. It is derived from lanolin, a waxy substance found in sheep’s wool.
• Ergocalciferol (vitamin D2): This is the second most common form of vitamin D used in supplements. It is produced by plants and is less potent than vitamin D3.

Conclusion Vitamin D is an essential nutrient that plays a vital role in many bodily functions. If you are not getting enough vitamin D from sunlight or food, you may need to take a supplement. However, it is important to talk to your doctor before taking any supplements, as too much vitamin D can be harmful.

Here are some additional tips for getting enough vitamin D:

• Get regular sunlight exposure. Aim for 15-20 minutes of sun exposure on your arms and legs, without sunscreen, several times a week. However, it is important to note that the amount of sunlight exposure needed to produce vitamin D varies depending on a number of factors, including your skin color, the time of day, and the season. If you are unsure how much sunlight exposure you need, talk to your doctor.
• Eat foods that are rich in vitamin D. Some good sources of vitamin D include fatty fish (salmon, tuna, mackerel), egg yolks, and fortified milk.
• Take a vitamin D supplement. If you are not getting enough vitamin D from sunlight or food, you may need to take a supplement. However, it is important to talk to your doctor before taking any supplements, as too much vitamin D can be harmful.

• If you are concerned that you may not be getting enough vitamin D, talk to your doctor. They can help you determine if you need to increase your intake of vitamin D through sunlight exposure, diet, or supplementation.    

• Vitamin D3 Supplements
• Now Foods, Vitamin D-3, High Potency, 120 Softgels
• Country Life Vitamin D3, 1000IU, 200-Softgels from Lanolin