Are you taking your VitD supplement and if not, should you be?
As we wrap up and prepare for the colder, darker days, we should be considering our need for VitD. Vitamin D is essential for our bone and muscle health, plays a role in our mental health, helps us sleep and also play a role in the immune response after an infection.
VitD has played an important role in the severity of COVID infection, recovery from COVID and even our vaccine response.
When levels are low you may experience:
- Fatigue
- Problems with sleep
- Bone and muscle aches and pains
- Hair loss
- Depression
Good levels reduces the risk of cancer and autoimmune disorders.
However, VitD deficiency is at epidemic proportions in the UK, more so in Scotland and in the South Asian population. The challenge is that we don't get enough sunlight for our bodies to produce VitD - a significant amount of our VitD will come form the sun. We only get a limited amount in our diet even if varied (best food sources are fatty fish, egg yolks and mushrooms)
My tips for improving yur VitD levels:
1. Spend more time in the sunlight
2. Take a supplement.
There are so many different brands and different doses available – what is right for you?
Here are our recommendations on who should take Vitamin D supplements and how much:
1. Many Vitamin D brands contain animal products so check for vegetarian options.
2. Adults, young people and children over 4 years should consider taking a daily supplement of 10mcg (400 international units) of Vitamin D between October and early March.
3. Adults, young people and children over 4 years should consider taking a daily supplement of 10mg (400 international units) of Vitamin D throughout the year:
If they have little exposure or no sunshine exposure (eg housebound elderly).
- If they have brown/black skin.
- Children 1-4 years should have a daily supplement 10mcg (400units) Vitamin D throughout the year.
4.
Babies from birth to 1 year should have a daily supplement 8.5mcg (340units) to 10mcg (400 units) of Vitamin D throughout the year if they are breastfed.