The body creates vitamin D from direct sunlight on the skin when outdoors. But between October and early March we do not make enough vitamin D from sunlight. In this article, I discuss the importance of checking vitamin D levels and the consequences of a deficiency.
Vitamin D is an essential nutrient that plays a crucial role in maintaining good health, it helps to regulate the amount of calcium and phosphate in the body. These nutrients are needed to keep bones, teeth and muscles healthy.
Vitamin D is produced in the skin when exposed to sunlight and it can also be obtained through certain foods and supplements. But despite its importance, many people are deficient in vitamin D and this can have serious health consequences.
From about late March or early April until the end of September, most people should be able to make all the vitamin D they need from sunlight. As the body creates vitamin D from direct sunlight on the skin when outdoors.
But during the autumn and winter, you need to get vitamin D from your diet because the sun is not strong enough, particularly in Scotland, for the body to make vitamin D. Since it’s difficult for people to get enough vitamin D from food alone, everyone (including pregnant and breastfeeding women) should consider taking a daily supplement of vitamin D during the autumn and winter.
Why is it important to check your vitamin D levels?
A Vitamin D deficiency is very common and you may be unaware of it. In the UK, vitamin D deficiency affects about 1 in 5 people. The problem is more common in the winter months because of limited sunlight exposure.
Vitamin D deficiency has been linked to a variety of health conditions, including osteoporosis, heart disease, diabetes and certain cancers. By checking your vitamin D levels, you can take proactive steps to prevent or manage these conditions.
Checking your vitamin D levels is important if you are taking supplements that contain vitamin D. Too much vitamin D can be toxic, so it is important to monitor your levels to ensure you are not taking too much.
The consequences of a Vitamin D deficiency
Vitamin D deficiency can have serious consequences such as:
Weak Bones – Vitamin D is essential for the absorption of calcium, which is needed for strong bones. A deficiency of vitamin D can lead to weak bones, increasing the risk of fractures and osteoporosis.
Increased Risk of Chronic Diseases – Vitamin D deficiency has been linked to an increased risk of several chronic diseases, including heart disease, diabetes, and certain cancers.
Increased Risk of Infections – Vitamin D plays an important role in the immune system, and a deficiency can increase the risk of infections, particularly respiratory infections.
Increased Risk of Depression – Vitamin D plays a role in the production of serotonin, a hormone that regulates mood. A deficiency of vitamin D has been linked to an increased risk of depression.
Muscle Weakness – Vitamin D is important for muscle function, and a deficiency can lead to muscle weakness and pain.
Keeping your energy levels up
Sources of vitamin D – Vitamin D is also found in a small number of foods including:
• oily fish – such as salmon, sardines, herring and mackerel
• red meat
• liver
• egg yolks
• fortified foods – such as some fat spreads and breakfast cereals
Another source of vitamin D is dietary supplements.
Cows’ milk in the UK is generally not a good source of vitamin D because it is not fortified, as it is in some other countries.
SUMMARY
Government advice is that everyone should consider taking a daily vitamin D supplement during the autumn and winter.
But checking your vitamin D levels is important for maintaining good health. A vitamin D deficiency is common, and it can have serious consequences for your health. By checking your vitamin D levels, you can take proactive steps to prevent or manage health conditions and ensure that you are not taking too much vitamin D.
If you are concerned about your vitamin D levels, I can check these with a blood test. The test measures the level of 25-hydroxyvitamin D in your blood, this is the form of vitamin D that is used to determine your vitamin D status.
If your vitamin D levels are low, I may recommend increasing your intake of vitamin D through foods, supplements, or sunlight exposure. I may also recommend retesting your vitamin D levels after a few months to ensure that your levels have improved.
Dr Ross Stewart, Cademuir Clinic
Private doctor. Personal care