Are you D-ficient?

Despite its name vitamin D is not actually a vitamin. It’s a fat soluble hormone that the body is able to produce when the skin is exposed to direct sunlight. It is almost impossible to get sufficient levels through diet alone.

Health benefits of vitamin D:

- Boosts immune function
- Reduces risk of depression
- Prevents bone loss and osteoarthritis
- Protects against cardiovascular disease
- Reduces risk of cancer and auto-immune diseases
- Promotes healthy teeth and gums

Why you shouldn't shun the sun

For years we've been told that sun exposure is bad for us. Cover up and slather on chemical laden sunscreen. That has been the advice from the health authorities. But think about it from an evolutionary standpoint – our ancestors spent their entire day outdoors. They didn't have SPF or even clothes, and yet skin cancer is only a modern day disease. What gives? There are vitamin D receptors in nearly every cell and tissue in the human body. It plays a crucial role in every aspect of our health. Vitamin D deficiency increases the risk of many different health problems, including autoimmune conditions, osteoporosis, cardiovascular disease and even cancer.

Although sun burn can be very damaging, exposing the skin to direct sunlight for 15 minutes a day can improve immunity, mood, bone health and overall well being. Unfortunately the limited amount of sunshine in Ireland means that adequate vitamin D synthesis can only be achieved during the Summer months.

Down in the dumps?

Studies now show a definite link between depression and vitamin D deficiency. The mechanism behind it is still unclear but it is believed that the nutrient enhances the function of happy hormones such as serotonin and dopamine. Incidence of Seasonal Affective Disorder (SAD) increases with distance from the equator and hence the lack of sunshine appears to be the reason for its high prevalence in Ireland. The reduced amount of sunlight, can result in shifts in circadian rhythms and alterations in serotonin metabolism.

Researchers have also found that people with schizophrenia and manic depression are often

born during the time of year where a mother’s vitamin D levels are low, typically in the spring and winter.

Foods that are high in Vitamin D
Foods that are high in Vitamin D

Good Mood Food

The best food sources of vitamin D

* Organ meats

* Salmon

* Mackerel

* Sardines

* Tuna

* Eggs

Them bones them bones need..... vitamin D

Ireland has one of the highest intakes of calcium rich dairy products in the world. However we also have one of the highest rates of osteoporosis. Everyone knows that calcium is important for bone health but what you may not know is that calcium cannot be absorbed in the bones without adequate vitamin D. A high calcium diet without sufficient vitamin D will not improve bone health. The fat soluble vitamins A, D and K are extremely important in maintaining bone density and preventing calcium deposits in the soft tissue.

Signs of a vitamin D deficiency:

- Muscle weakness
- Bone loss
- Fatigue
- Poor immune function
- Fatigue
- Hearing problems
- Mood disorders
- Hypertension
- Respiratory issues
- Psoriasis

What you need to know about vitamin D....

  • The vitamin D council states 100-125nmol/L as being ideal for optimum health.
  • Vitamin D is absorbed more easily in the digestive system when dissolved in a lipid like olive oil.
  • Vitamin D works in sync with other nutrients like magnesium, vitamin A and vitamin K. This synergy is important for immunity, reproductive health and bone density.
  • Vitamin D can only be produced when the skin is directly exposed to the sun. The UVB rays cannot penetrate glass or clothing.
  • There are two types of vitamin D. D2 and D3. D3 is the active form (the same kind that is produced when our skin is exposed to sunlight). It is much more efficient at boosting body stores and should always be favoured when picking a supplement.
  • Vitamin D production is inhibited by the use of SPF's. A factor of 8 or higher will block production by 95%!
  • Our ability to absorb vitamin D decreases as we age.
  • Overweight or obese individuals are less able to produce vitamin D from the sun.
  • If you have dark skin, you'll need about 25 times more sun exposure than a light skinned person. Dark pigmentation reduces the production of vitamin D. When we sun bathe, the darker the tan, the less vitamin D that is produced. This is the body's way of maintaining balance.
  • Reversing a vitamin D deficiency cannot be achieved over night. It can take months of supplementing and sun exposure before levels return to normal.
  • Your kidneys and liver activate vitamin D. Having impaired kidney or liver function will hinder your ability to produce the nutrient.
  • Full-body exposure of pale skin to tropical sunshine for 30 minutes (without clothing or SPF) can result in the synthesis of between 10,000 and 20,000 IU of vitamin D.

Vitamin D testing is cheap and easily accessible from your GP.

If you'd like to get your levels tested in the comfort of your own home, click on the following link: http://www.vitamindtest.org.uk/

By

Veronica Burke, Health & Nutrition Coach

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