Vitamin D has been hitting the news for a few years now, as more and more research shows that those living in the northern hemisphere are more at risk of deficiencies especially during winter.
Normal levels of vitamin D mean that your body’s ability to regulate essential chemicals for healthy bones, teeth, muscles and organs is properly aided by vitamin D.
Vitamin D helps your body absorb calcium. If you don’t get enough vitamin D you might feel tired, get sick often, have weak bones and muscle pain, and feel anxious or depressed.
Your body is able to make all the vitamin D you need when your skin is exposed to sunlight. But when sunlight exposure is low during autumn and winter, it’s really common for your vitamin D levels to drop — putting you at risk of developing a deficiency.
You can get vitamin D from foods like oily fish, liver, egg yolks, and fortified food but it’s hard to get enough this way.
You might also be at an increased risk of developing vitamin D deficiency if you:
- are vegan or vegetarian
- have darker skin
- are elderly
- always wear sunscreen
- stay indoors a lot
- cover up most of your skin outdoors
What are the most common symptoms?
The most common symptoms of vitamin D deficiency include:
- getting sick often
- feeling tired
- aching bones and joints
- weak bones — increasing your risk of osteoporosis
- poor wound healing
- weak muscles
There are many companies now offering a private Vitamin D blood tests , and in some instances your GP may be able to provide a test. Even though, there is still debate about how much we actually need, most experts agree that below 25 nmol/L (or 10 ng/ml) is considered deficient.
Some experts argue 25-30 nmol/L in the blood is sufficient, some say over 50 nmol/L is optimal for good bone health for most people, while others again advocate for 75 nmol/L or even higher. Susan looks at levels of 70- 120 for her clients to ensure optimal health.
Recent research by Boston University have shown that individuals with a blood level of 25-hydroxyvitamin D of at least 75 nmol/L, had a significant decreased risk for adverse clinical outcomes including becoming unconscious, hypoxia and death. In addition they had lower blood levels of inflammatory marker ( C- Reactive protein) and higher levels of lymphocytes.
During autumn and winter, Public Health England advises that everyone should consider taking a 10 mcg daily vitamin D supplement from October to March. And if you’re more at-risk, they recommend taking them year round. The recommended doses for at-risk groups include:
- 8.5-10 mcg daily for breastfed babies from birth to 1 year
- 10 mcg daily for children aged 1-4 years
- 10 mcg daily for at-risk adults — for example, if you’re elderly or have darker skin
Suitable products contact Susan if you wish to place an order – Free postage on orders over £25. Prices correct as of 26th Sept 2020 – contact Susan for up to date prices.
These products are chosen at own risk, no advise given without a full assessment.
Lamberts Cod Liver oil Professional range – gives you vitamin D and A and EPA and DHA. – £14.00 – 180 days supply
Allergy Research Vitamin D3 complete – higher dose suitable for those with a diagnosed vitamin D deficiency, also contains vitamin A and K – £ 27.00 – 60 day supply – Not suitable for those taking blood thinning medications
Biocare – Vitamin D3 – 1000iu – Vegan – £12 – 60 capsules
DLux 4000 Vitamin D Daily Oral Spray 15ml- £9 – Vegetarian
Lamberts Professional Range – Vitamin D3 Drops 20ml – suitable for all the family £8.20
Other vitamins and supplements from Susan’s supplier Natural Dispensary may be added to order, just let her know what you require.