Missing the sun?

It’s that time of year when everyone gets a bit gloomy. Winter has dragged on for months, spring certainly isn’t in the air, and summer seems like a long distant memory.

I assure you, your body is feeling it too! With limited daylight hours and weaker sunlight, there’s every chance you could become deficient in vitamin D, which we get mostly from sunlight on our skin. (The vitamin forms under the skin in reaction to sunlight.)

It’s important to get enough vitamin D to ensure good health, growth and strong bones – it’s well known for working with calcium to strengthen bones – and it may also help prevent osteoarthritis, reduce your risk of certain cancers, fight inflammation, and help regulate blood pressure.

What can you do to help avoid becoming deficient in vitamin D?

Vitamin D is found in some foods, so it’s possible to keep your levels up through your diet. Good sources are oily fish and eggs. In the UK, foods such as margarine, cereals and powdered milk are also fortified with vitamin D (it’s added in during production). You should aim for 400 International Units (IU) a day, with an intake of up to 2,000 IU a day generally considered safe. Try the following foods to bump up your vitamin D intake:

1 large egg = 20 to 26 IU
1 cup of fortified cereal = 40 to 50 IU
225mls low-fat milk = 98 IU
225mls fortified orange juice = 100 IU
85 grams of tinned tuna = 200 IU
85 grams of tinned salmon = 530 IU

How else can I get more vitamin D?

Other than sunlight and food, your other choice is a supplement. But, as with all supplements, I recommend not taking any supplement for a single vitamin without specific advice from a registered dietician or your GP. Instead, look for a comprehensive multi-vitamin that meets the RDA for all vitamins.

While just 10 to 20 minutes in the sunlight can significantly boost your body’s production of vitamin D, remember to take the proper precautions not to burn.

Bring on summer!