September is the time of year when UK residents stop manufacturing vitamin D. So why is this important? And should I even care? This article will discuss each question.   

The Importance of Vitamin D Production

Vitamin D promotes both physical and psychological health. The best known benefit of having healthy amounts of vitamin D is that our bones remain strong. However, research has revealed a raft of other benefits linked to the maintenance of healthy vitamin D levels including good energy levels and bright mood. For those deficient in vitamin D, a range of negative health effects can emerge. Vulnerable individuals may develop psychiatric conditions, such as depression or psychotic illness, if vitamin D levels are low. Low vitamin D levels have also been linked to an increased risk of diabetes, heart disease and some cancers.  

How we Receive Vitamin D

The vast majority of vitamin D is manufactured by the skin when the sunlight touches it. However, in the UK, between October and March, the sun is not strong enough to activate vitamin D production. Moreover, in the spring and summer months, many UK residents block their exposure to sunlight via use of sun screen and clothing. For those with dark skin pigmentation, vitamin D production is reduced. Studies have found that around 25% UK residents are deficient in vitamin D – particularly in the autumn and winter months. So how else can we receive vitamin D? Various food sources such as oily fish, eggs and meat contain vitamin D; certain foods are also fortified by vitamin D such as breakfast cereals, spreads and dairy products. However, foods with vitamin D only contain small amounts which are not sufficient to maintain healthy vitamin D levels.

How do I Know if am I Deficient in Vitamin D? People deficient in vitamin D may complain of fatigue, weakness or muscle pain and might sustain unexplained bone fractures. For many others, vitamin D deficiency is symptomless. Consequently, the best way to determine if you are deficient in vitamin D is via a blood test. Your G.P. should be able to arrange a test for you.  

What Can I do to Maintain Healthy Levels of Vitamin D? It is important to receive adequate sun exposure in the spring and summer months. Although, high levels of sun exposure can lead to greater harm than good, it is generally accepted that allowing the sun to touch your skin for 10-15 minutes (without any sun protection) is unlikely to be harmful in the majority of people. If you think you are deficient in vitamin D, it is important to get tested. If your levels are low, your doctor is likely to recommend you take a vitamin D supplement. Sublingual vitamin D (e.g., a spray or drops which go in the mouth) will increase vitamin levels more quickly than tablets which enter the body through the digestive system. The main types of vitamin D supplement available over-the-counter are vitamin D3 (cholecalciferol , made from sheep wool) and vitamin D2 (ergocalciferol, made from plants). It is generally accepted that a dose of 10µg is sufficient in most people. Consuming over 100µg is generally considered an overdose. If you are already consuming foods fortified with vitamin D, you must take this into account when taking a supplement.

By Thomas Brown MBPsS

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