Vitamin D, also known as the “sunshine vitamin”, is a hormone produced in the skin upon exposure to sunlight. It plays a vital role in various bodily functions, including immune system regulation, inflammation reduction, bone and joint health, mental well-being, and heart function.
Low levels of Vitamin D have been linked to conditions such as anxiety, depression, brittle bones, rickets in children, and osteomalacia in adults. Additionally, vitamin D, along with calcium, helps protect older adults from osteoporosis.
The NHS and UK Government recommend considering a daily vitamin D supplement during autumn and winter, as most people can produce sufficient vitamin D from sunlight during the spring and summer months. However, the effectiveness of vitamin D supplements has been disputed by some experts, such as Professor Tim Spector, founder of Zoe.
On the other hand, one writer claims that taking vitamin D has had a “life-changing” impact. But how can you determine if you have low vitamin D levels and need to address it?
According to Shona Wilkinson, lead nutritionist at Dr Vegan, an ethical supplement and nutrition brand, there are specific signs and symptoms to look out for.
Shona said: “You’ve likely heard about the importance of getting enough vitamin D, especially during the winter. Despite this, many people still don’t fully understand the role it plays in our bodies, and perhaps worse, around 30 to 40 per cent of the UK population is still classified as Vitamin D deficient at this time of year.”
She points out some key symptoms to watch for:
Frequent colds or infections
Shona explains: “Vitamin D supports immune function, helping our bodies to fight off viruses and bacteria that may cause or harm or leave us feeling worse for wear. The more vitamin D we have in our body, the healthier our immune system becomes, meaning we’re less likely to feel like we’re batting a constant cold all winter. If you do feel like you’re constantly under the weather during winter, try topping up your vitamin D reserves.”
Bone and joint pain
She notes that Vitamin D helps our bones absorb the necessary calcium to stay strong. Without enough of it, our bones suffer from a lack of calcium, becoming brittle and prone to breaks.
Vitamin D deficiency can also contribute to poor joint health, with inflammation and stiffness often worsened by cold weather.
Fatigue
Vitamin D helps our bones absorb the necessary calcium to stay strong
(Image: Getty)
Shona, a health expert, has highlighted the importance of Vitamin D in staving off fatigue and supporting muscle function. “Vitamin D also helps prevent fatigue by supporting muscle function and keeping our nervous system in check,” she explained.
“Low levels of Vitamin D can lead to chronic fatigue, which often comes in the form of excessive tiredness, muscle weakness, dizziness, and even headaches. This fatigue can impact our focus, decision-making, and overall immunity, making life generally unpleasant.”
She advises those feeling drained this winter to consider boosting their vitamin D but stresses the importance of consulting a GP if symptoms continue.
Depression
On the topic of mental well-being, Shona pointed out that there’s a link between Vitamin D levels and depression.
She said: “Research shows that those diagnosed with depression tend to have lower levels of Vitamin D than others, highlighting the impact a deficiency might have on our mental health.
The role of Vitamin D in mood regulation and brain function, particularly in relation to serotonin, is crucial. Shona underscored the necessity of seeking professional advice if mental health issues become overwhelming.
Foods to eat for Vitamin D
Mushrooms can help with Vitamin D deficiency
As winter reduces sunlight exposure, a key source of Vitamin D, Shona mentions that certain foods can help maintain adequate levels. However, she acknowledges the difficulty for some, such as vegans, who have limited options like mushrooms, fortified plant milks, and some cereals, though mushrooms alone are insufficient.
Other foods that could help keep your vitamin D levels up during the darker months include:.
- Oily fish like salmon, mackerel and sardines, who pass on the vitamin D they’ve consumed by eating zooplankton on the water’s surface.
- Red meat, offal and liver will contain a healthy dosage of vitamin D, but be careful not to eat too much and interfere with your digestion.
- Egg yolks from the eggs of healthy, free-range chickens, who will have been exposed by UVB light previously.
- Wild mushrooms like morels, which will have absorbed much of the UVB light it’s been exposed to during growth.
Shona says: “Regardless, it’s always going to be difficult to get all the vitamin D we need during the winter, especially here in the UK. That’s why Public Health England recommends that adults take a daily vitamin D supplement, such as Dr Vegan’s high-strength Vitamin D3 formula , to help fend off any of the nasty symptoms of a deficiency mentioned above and keep us fit and healthy this winter.”