Majority of vitamin D is absorbed through the skin from the sun; when the UV rays hit our skin, we synthesise vitamin D3 – the active form of vitamin D. During summer, this is generally easier to do as the warmer weather is more inviting. However, with the use of sunscreen, we are blocking the UV rays (to prevent cancer) from penetrating our skin to synthesise vitamin D. Therefore, we must have a balance that is safe for our skin and also allows for sufficient vitamin D synthesis. During summer, we generally only need a few minutes in the sun at mid-day every day as the UVB rays are much stronger. In winter, however, we may need to spend a bit longer in the sun!

Vitamin D is a fat-soluble essential vitamin and is often forgotten about, or its role even unknown. Vitamin D promotes calcium absorption in the gut, supporting bone strength and integrity by helping to move calcium into the bones; it also maintains calcium levels in the blood, reducing risk of atherosclerosis. Vitamin D is also known to improve your mood! Many people note a change in their mood over the winter seasons; a lack of sunshine can be a contributing factor! Vitamin D is also VITAL in immune health and function; with winter quickly approaching, we must ensure we are increasing our vitamin D levels to support our body during the cold & flu season.

Try:
– Walking to work with your sleeves rolled up
– Exercising outdoors in the morning, baring skin (or afternoon if the sun is still out when you finish work)
– Sit in the sun on your lunch break
– Go for a walk mid-morning or afternoon, with your sleeves rolled up, to refresh your mind & body.

 

Vitamin D2 is often added to foods (fortified) to increase vitamin D intake. Vitamin D3 is also found in animal-based foods. Men and women aged 19-50 should be reaching 5 micrograms of vitamin D daily; as we reach50-70 years of age, we should be consuming 10 micrograms, and then 15 micrograms after the age of 70.

Sources:
– Cod liver oil (1 tbsp)
– Rainbow trout
– Salmon
– Mushrooms
– Fortified milks (dairy & non-dairy)
– Fortified cereals
– Liver
– Eggs

 

In these gloomy days of winter especially, it’s important to try and get some sunshine daily to improve our mood & our immune systems!

 

Madeline xx