Vitamin D in Winter
Winter has many lovely perks. Perhaps it is cosy nights in front of the fire, enjoying hot drinks after an outdoor walk, or reading a book with soft lights, blankets and a lovely hot water bottle! Just be aware though that reduced sunlight hours is one of the downsides of the season, and it can affect more than just your mood…
From around the end of March to the end of September, most people in the Northern Hemisphere are able to create all the Vitamin D that they need by simply absorbing direct sunlight on their skin when they are outdoors, which is another important reason to spend more time in nature! However, during the autumn and winter seasons, there is (i) not enough sunlight, and (ii) the angle of the sunlight hitting the earth prevents many UVB rays from penetrating the atmosphere, for our bodies to make sufficient Vitamin D. While foods such as egg yokes, liver, (occasional) red meat, oily fish and fortified cereals and spreads also provide a source of Vitamin D, this is also often not enough to meet most people’s daily requirements.
Research has shown us that a deficiency in Vitamin D can cause problems with our muscles, teeth and bones, leading to a host of possible health issues. Therefore, the NHS suggest everyone (including pregnant and breastfeeding women), should consider taking a daily supplement of Vitamin D throughout the winter months (October to March). People who live or work in conditions where they have very little exposure to sunlight, and people with dark skin may also consider taking a supplement all throughout the year. Around 10 micrograms should be sufficient for a healthy adult, recommendations for babies, children and those with certain medical conditions will differ, so always check with your health care provider before commencing any supplementation. If necessary, you could get a blood test to check for Vitamin D deficiency.
Be aware, 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.
In addition, it has also been found that having enough magnesium is important in helping your body to use the Vitamin D. You should therefore also try and ensure that your diet is rich in magnesium containing foods, such as wholegrains, nuts, spinach, pumpkin and sunflower seeds, black beans, bananas, potatoes with skins on and even some delicious dark chocolate! Not only will these amazing foods help your body use the vitamin D properly, but they will also bring a range of other health benefits as well.
So, this week’s (Winter) challenge is to (i) maximise your exposure to the limited daylight and (ii) eat plenty of Vitamin D & Magnesium rich foods. Then, you may want to check in with your health care provider this week to speak to them about supplementing with Vitamin D and gain their recommendation on which product to use and when & how to best be taking it.
Have a great week. Keep up your good habits.
#HealthyHabits
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