If you’re living in New Zealand this winter, you’re not feeling 100%, you may be anxious, and you’re not considering your vitamin D intake, then this information may just be vital for you!
Vitamin D helps calcium absorption necessary for bone and muscle health. It’s also essential for the immune, digestive, neurological and heart systems.
A lack of Vitamin D has been linked to:
Ø Sore bones and joints
Ø Osteoporosis leading to increased fracture risk
Ø Weakness, fatigue, lethargy
Ø Anxiety, depression, suicidal thoughts
Ø Drowsiness and insomnia
Ø Problems concentrating, forgetfulness
Ø Obesity
Ø Reduced libido
Vitamin D is available for free from the sun – our skin makes it! However, skin cancer gets such a bad wrap that its too often assumed that any exposure is bad. However up to ten minutes exposure in a day can allow a healthy dose of Vitamin D to be produced, without any increased risk of burning or cancers. In mid-summer try to get exposure before 10am or after 4pm, to limit the risk of UV damage. The feel of that sizzle on the skin is just delightful, it feels really good. But use common sense and don’t uncover if you are already burnt! Note that sunscreen prevents UV skin damage, but also reduces Vitamin D production.
Those with paler skin types absorb Vitamin D faster than those with darker skin. So paler skinned people can spend less time in the sun without running the risk of skin cancers, which they are also more prone to than darker skinned people. However, skin cancer is still a risk for the darker skinned, with nails, hands and feet being common sites.
Cold and Flu. Studies have shown that Vitamin D does not prevent cold and flu, but it does help shorten the length of infection slightly and help ease the severity of those illnesses. Of course, colds and flus are more prevalent in colder months when there is less sunlight available, so its important to add ingested sources of Vitamin D.
Multiple Sclerosis is also more prevalent in countries further away from the equator, ie those places where vitamin D deficiency may be an issue. Research has shown that vitamin D from the sun or diet is preventative for MS, and supplements are usually prescribed for sufferers.
Other sources of Vitamin D:
Ø Oily fish such as salmon, sardines, tuna, mackerel and trout
Ø Fish liver oils
Ø Animal fats and liver
Ø Eggs
Ø Milk, yoghurt
Ø Vitamin D fortified foods like orange juice, soy milk and cereal
Ø Supplements – a multivitamin will usually contain vitamin D, as often do calcium supplements. Check the label.
Vegetarians and vegans, especially, may need to consider supplementation during winter months. Also those who are older, get less sun exposure, and those less likely to eat the very few foods that actually contain Vitamin D should consider supplementation. Post-menopausal women are especially prone to osteoporosis and should consider supplements to maintain bone health.