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Vitamin D – HEART UK
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If you don’t get enough vitamin D over a longer period, you won’t have enough for good health—known as vitamin D deficiency. This is very common in the UK—around one in five adults and one in six children don’t have enough vitamin D. Some people are more likely to have a vitamin D deficiency than others.
How taking vitamin D could boost your brain and also your bones
Vitamin D deficiency is very common, as Dr. David Llewellyn from the University of Exeter explains in the Just One Thing podcast. michael Mosley takes a vitamin D supplement every day in the winter.
Vitamin D – NHS
Vitamin D helps regulate the amount of calcium and phosphate in the body. These nutrients are needed to keep bones, teeth, and muscles healthy. A lack of vitamin D can lead to bone deformities such as rickets in children and bone pain caused by a condition called osteomalacia in adults. Government advice is that everyone should consider taking a daily vitamin D supplement during the autumn and winter.
Foods that boost vitamin D
Jane emphasised the importance of Vitamin D, advising: “Getting enough vitamin D is absolutely vital. Alongside a supplement during the autumn and winter months, enjoy vitamin D-rich foods, including oily fish such as sardines, salmon, and mackerel, egg yolks, and fortified spreads and breakfast cereal. Fortified mushrooms can also offer vitamin D.”
“From about late March/early April to the end of September, most people should be able to make all the vitamin D they need from sunlight. But, if you don’t frequently enough go outdoors, if you usually cover your skin when outside or if you have dark skin, you may also not make enough vitamin D from sunlight and you will likely benefit from taking a supplement throughout the entire year.”
Vitamin D supplements are readily available and affordable, with prices around 2.5p per tablet at supermarkets.
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Too Little Sunlight? The Vital Role of Vitamin D for Health
Vitamin D is often referred to as the “sunshine vitamin” becuase our bodies produce this crucial nutrient when exposed to sunlight. Recent studies suggest that many adults and children in the UK suffer from vitamin D deficiency, especially during autumn and winter. This situation can lead to various health issues, including bone deformities and even cognitive declines. To understand more about this crucial nutrient, World Today News’s senior editor sat down with Dr. speculate, an expert on vitamin D from the University of Exeter.
Understanding Vitamin D Deficiency
Senior Editor: What are the primary indicators of a vitamin D deficiency, and why is it so common in the UK?
Dr. Speculate: Vitamin D deficiency can manifest in subtle ways, such as fatigue, muscle weakness, and frequent illnesses. However, severe deficiency can lead to bone-deforming conditions like rickets in children and osteomalacia in adults. It’s particularly common in the UK as many people do not get enough sunlight exposure during the colder months, especially in urban areas where indoor activities dominate.
As mentioned by HEART UK, around one in five adults and one in six children in the UK are deficient in vitamin D.This statistic highlights the importance of supplementation and dietary adjustments to compensate for insufficient sunlight.
Boosting brain and Bone Health
Senior Editor: can you elaborate on how vitamin D affects brain health, and what impact does it have on bone health?
Dr. Speculate: Recent research has shown that vitamin D plays a notable role in brain health. as discussed in the BBC’s Just One Thing podcast, vitamin D deficiency can negatively impact cognitive functions, including memory and problem-solving skills. Dr.David Llewellyn from the University of Exeter,along with Michael Mosley,recommend taking daily vitamin D supplements during winter to mitigate these effects.
In terms of bone health, the NHS advises that everyone should consider taking a daily vitamin D supplement during the autumn and winter. This is as vitamin D helps regulate the amount of calcium and phosphate in the body, essential for keeping bones, teeth, and muscles healthy. Without adequate vitamin D, individuals become susceptible to bone deformities and chronic pain conditions.
Dietary Sources of Vitamin D
Senior Editor: Can you share some dietary sources of vitamin D and tips for maintaining healthy vitamin D levels?
Dr. Speculate: Absolutely! Vitamin D-rich foods include oily fish such as sardines, salmon, and mackerel, egg yolks, fortified spreads, breakfast cereals, and even fortified mushrooms. These foods provide a valuable source of vitamin D, especially during seasons when sunlight exposure is limited.
Jane, an expert on nutrition, underscores the importance of combining dietary sources with vitamin D supplements. From around late March to the end of September,most people in the UK can produce sufficient vitamin D through sunlight exposure. However, those who do not go outside frequently, cover their skin when outdoors, or have darker skin may need to take supplements year-round to maintain healthy vitamin D levels. Supplements are both readily available and affordable, typically costing around 2.5p per tablet at supermarkets.
Final Thoughts
Senior Editor: what is your final advice for readers concerned about their vitamin D levels?
dr. Speculate: My advice is to be proactive about your vitamin D intake, especially during the autumn and winter months. Incorporate vitamin D-rich foods into your diet, take supplements as recommended, and ensure regular sunlight exposure when possible. with these measures, you can maintain optimal vitamin D levels, supporting both brain and bone health.
References
BBC on Vitamin D Boosting Brain and Bones