What is the purpose of vitamin D?
Vitamin D is produced in our skin as a result of direct sunshine exposure. It is then converted into a form that humans can utilise by our liver and kidneys. Vitamin D is essential for healthy bones and teeth because it aids in the absorption of calcium from food and regulates the amount of calcium in our blood. If our vitamin D levels are inadequate, our bodies will not be able to absorb the calcium we consume. Vitamin D insufficiency does not show up on the surface. We are in danger of having weaker bones, a disease known as osteomalacia, if our levels are extremely low and we are severely deficient. Children with a severe deficiency may have a soft skull or leg bones, and their legs may seem bent or bow-legged, a disease known as rickets. According to new research, adequate vitamin D levels during pregnancy may have an influence on other elements of your child's early development, such as social skills and coordination. Because low vitamin D levels are prevalent in the UK, it's worth discussing your concerns with your doctor, who may recommend a blood test. Vitamin D blood ranges explained by classification: Vitamin D blood ranges explained by classification:
- Under 25nmol/L – Deficient
- 25 - 50nmol/L – Insufficient
- 50-75nmol/L – Sufficient
- Over 75nmol/L – Optimal
How much vitamin D do we require?
During the summer months, it's impossible to provide blanket advice for sun exposure. This is because numerous other variables, including your skin colour and age, the power of the sun, the time of day, and where you reside, influence the quantity of vitamin D produced in the skin. According to the 2016 SACN research, everyone over the age of one needs 10mcg of vitamin D per day to maintain bone and muscular health. Furthermore, public health professionals advise that persons who do not obtain enough vitamin D from their diet may consider taking vitamin D supplements throughout the winter months.
A word of warning, however: excessive sun exposure may be harmful owing to the risk of skin cancer. Only go out in the sun without sunscreen for a short period of time, either early in the morning or late in the afternoon, and cover up the rest of the time to prevent sunburn.
According to the British Skin Foundation, research reveals that "For lighter skin types, 10-15 minutes of daily sunshine exposure between April and September gives enough vitamin D all year while reducing the risk of sunburn and skin cancer. 25-40 minutes is suggested for darker skin types."
What factors influence our Vitamin D levels?
Vitamin D levels are affected by a variety of variables, including skin pigmentation, age, season, clothing, and the use of high-factor sunscreens. Because the elderly are less prone to go outside, they may be more vulnerable to insufficiency. Furthermore, due to the UK's geographic location, 90 percent of the country is above the latitude that allows for exposure to the solar rays required for vitamin D production. The southern half of the nation has a little advantage in terms of vitamin D synthesis (the closer you are to the equator the better). Our levels will be affected by all of these things.
In the winter and spring, 60-70 percent of the adult population in the UK has low vitamin D levels, with 16 percent deemed deficient.
Some people are thought to be at a greater risk of acquiring deficits than others. These are some of them:
- People who aren't regularly outside, such as the elderly or those who are housebound
- People with darker complexion, such as those from South Asia, Africa, or the African-Caribbean diaspora
- People who avoid the sun or cover themselves while they are outdoors
Consult your doctor or a health expert if you are pregnant or nursing, since you may need to supplement during this time.
Is it possible to get too much vitamin D?
It is possible to take too much vitamin D supplementation. This may lead to a calcium build-up in the body (hypercalcaemia), which can weaken bones and harm organs including the kidneys and heart. If you decide to use vitamin D supplements, 10mcg per day is usually sufficient, unless your doctor advises differently. During the summer, you may want to cease supplementing. It's also worth thinking about the kind of vitamin D you're taking, since research shows that certain types are better absorbed by the body than others.
If you're thinking about taking a vitamin D supplement or are worried that you're taking too much, talk to your doctor.
Vitamin D deficiency in our diets
Oily fish including mackerel, sardines, canned salmon, herring, and kippers are natural sources of vitamin D. Breakfast cereals, baby formula, and margarine are among the foods fortified with tiny levels of vitamin D. Eggs and various red meats, such as duck, geese, pheasant, and venison, contain lesser quantities, although the precise quantity is unclear. Vitamin D deficiency may alter the amounts of vitamin D in breast milk, thus mothers should make sure they aren't deficient.
Foods high in vitamin D
The vitamin D content of various foods is as follows:
- 140g grilled kipper – 14g vitamin D
- 140g grilled herring – 22.5g vitamin D
- 140g grilled mackerel – 11.9g vitamin D
- Salmon in a can (140g) – 19 milligrammes of vitamin D
- grilled sardines (140g) – 7g vitamin D
- 30g enhanced branflakes – 1.4g vitamin D
- 2 poached hen eggs – 2.9 g vitamin D
