Welcome back to my health check blog series! In this edition, we’re shining a light on a nutrient that often flies under the radar but plays a huge role in our overall health: Vitamin D.
What Does Vitamin D Do?
Vitamin D is more than just a vitamin; it acts like a hormone in the body. It has several important functions, including:
- Bone Health: Vitamin D helps the body absorb calcium and phosphorus, which are essential for strong bones and teeth. A deficiency can lead to weakened bones, increasing the risk of fractures, osteoporosis, and conditions like rickets in children.
- Immune Function: It supports the immune system, helping the body fight off infections. Low levels have been linked to an increased risk of illnesses, including respiratory infections.
- Mood and Mental Health: Some studies suggest a link between low Vitamin D levels and mood disorders, including depression.
Where Does Vitamin D Come From?
- Sunlight: The primary source of Vitamin D is sunlight. When UVB rays hit the skin, they trigger Vitamin D production. However, factors like living in northern latitudes, wearing sunscreen, having darker skin, or spending most time indoors can limit this.
- Diet: While not abundant in many foods, you can find Vitamin D in:
- Fatty fish (salmon, mackerel, sardines)
- Egg yolks
- Fortified foods (milk, cereals, orange juice)
- Liver and red meat (in small amounts)
- Supplements: For many people, especially during winter months, supplements are an effective way to maintain adequate levels.
My Vitamin D Results
My health check revealed a Vitamin D level of 45 nmol/L, which falls below the optimal range. Generally:
- Deficiency: <30 nmol/L
- Insufficient: 30-50 nmol/L
- Sufficient: 50-75 nmol/L
- Optimal: >75 nmol/L
So, my level is insufficient, though not critically low. Still, this warrants attention.
What Are the Implications?
Low Vitamin D can have subtle symptoms or none at all, but over time it can contribute to:
- Increased risk of bone fractures and osteoporosis
- Muscle weakness and fatigue
- Weakened immune response
- Mood changes, including low mood or depression
What’s My Action Plan?
- Vitamin D Supplementation: I’ve started taking a daily supplement, aiming for around 1,000-2,000 IU, as recommended for insufficiency. Higher doses may be prescribed for severe deficiencies under medical supervision.
- Safe Sun Exposure: with the recent weather, this is tricky! In the summer I’m careful to use sunscreen when I’m out and about, but during the winter I’ll go without for a limited period to try and absorb more sun.
- Dietary Boost: Including more Vitamin D-rich foods like oily fish, eggs, and fortified products in my meals.
- Monitoring: I’ll recheck my levels in 3-6 months to see how these changes are working.
Takeaway
Vitamin D deficiency is common, especially in places with long winters or limited sunlight. The good news? It’s easy to detect and relatively straightforward to correct. Keeping your Vitamin D levels in check can support not just your bones but your overall well-being.
Stay tuned for the next post in this series, where we’ll continue to explore the insights from my health check journey!
