The A B C of Vitamin D

 25/11/2013

14383980_sSo! The clocks go back, the nights draw in and the sun’s out less… Plenty of grist for the small-talk mill! But what does this time of year do to your health? Well, for one thing, the lack of sunshine means you’re at risk of becoming vitamin D deficient…

Why do we need vitamin D? We need it for LOTS of things! It’s essential to the formation, growth and repair of bones; it helps you absorb calcium; and it aids and regulates the functioning of your immune system.

Is that all? Actually, no! It may also play a role in weight control, brain function, and the prevention of asthma, arthritis and multiple sclerosis… That said, we should quickly add that the research for all the stuff in this paragraph is only in its infancy.

Interestingly, vitamin D is the only vitamin that your body actually creates for itself! Whilst all other vitamins are found within the food and drink one consumes, a great deal of vitamin D is made inside you – but only if the circumstances are right…

Go on… While we do find vitamin D in some foods – notably eggs and oily fish – it only accounts for about 10% of your total amount. In order to generate the rest, your body needs exposing to sunshine… and, of course, a lot of people are getting less sunshine than they used to! Why? Well, for one thing, the UK’s weather is unpredictable even at the best of times – but the sun not always being out is only one factor…

Other factors include sunscreen factors! The type of light needed for your body to produce the right type of vitamin D is ultraviolet. As you may know, prolonged exposure to this is linked to skin cancer. For that reason, many people are now accustomed to completely slathering their bodies with sun cream, and covering up their bodies when in the sun. This means that ultraviolet light doesn’t always reach our skins to be turned into vitamin D.

So it does seem that we’re stuck between a rock and a hard place! Too much sun cream and you don’t get enough vitamin D; too little and you could get skin cancer. What’s the answer? Well, recent research suggests that the risk of getting skin cancer is now considered significantly less than the risk of becoming vitamin D deficient… In other words, a little time in the sun is required for healthy living!

There are a number of variables to consider in regard to exactly how much time in the sun you should get in order to generate vitamin D. These include the time of year, time of day, where you live, your diet, your skin type and the amount of skin you expose whilst in the sun.

That’s not to say that these factors are entirely to blame… It’s also that many people no longer spend as much time in the sun in the first place! With so many folk holidaying in the UK, working or playing on computers, watching TV and DVDs, and holing themselves up inside offices and houses all day, it isn’t entirely surprising to hear that cases of the dreadful condition ‘Rickets’ are on the rise in the UK…

Rickets? Yes, Rickets! This bone deformity – characterised by dental problems and a distinct bowlegged appearance – was largely eradicated in the 19th Century… However, it’s seen a four-fold increase in the UK over the past fifteen years. Children’s bones can’t develop property without vitamin D, and the result is painful, weak, misshapen bones.

What to do, what to do… First, you can measure how much vitamin D is in your body by asking your GP for 25-hydroxy vitamin D test. To cut a long story short, it’s a relatively simple blood test. Your doctor can perform one and then tell you whether or not you’re vitamin D deficient.

If you are, you could try and expose yourself to the sun in safe levels. As little as 10-15 minutes a day – without sunscreen – is enough to top up vitamin D levels for many people in a summer sun. Those with darker skin need a longer exposure than those with lighter skin though, and keep in mind that glass, cloud cover, clothing and sun-blocker with a protection factor of 15 or over will all prevent vitamin D generation…

As does a lower sun! In fact, the best time to pop out and catch some rays is estimated to be between 11am and 3pm from April to October! Of course – with the summer we just had – it’s likely you didn’t get enough sunshine, and that the winter sun now won’t help you all that much… But supplements will!

That’s a relief because all the faffing about with the sunshine variables is, frankly, tricky! Obviously, you can take vitamin D in tablet and capsule form, but you can also use a spray. Some companies produce it in varying strengths, designed specifically to provide the right dose depending on your age and whether or not you’re pregnant, nursing etc. The advantages of the spray include its inoffensive taste and the speed with which it’s absorbed into the body.

Can you take too much vitamin D? Yes! Over a prolonged period, an excess of vitamin D creates more calcium in the body than you’re able to excrete. Some of this excess is then deposited in – and causes damage to – the kidneys. That’s why it’s important to get a vitamin D test before boosting your intake dramatically.

That should be plenty of food for thought! If you have any questions though, give us a call or drop us a line; we’d be delighted to help… Even if we don’t immediately know the answer to a vitamin D question we’ll do our best to find out. Meanwhile, here comes the non-science bit…

Back in Shape can accept no responsibility for the consequences of any action or inaction based on advice its Newsletter or Info Sheets. If you have any doubts or concerns over medical and health issues, our best advice is and will always to be pop in and see us, visit your GP or call NHS Direct on 111 to discuss your health!