As the days grow shorter and the winter chill sets in, it's more important than ever to pay attention to your vitamin D levels. During the winter months, we get less sunlight, making vitamin D deficiency more common. This is especially true for people with darker skin.
Why is winter a concern?
- Reduced sunlight: The sun sits lower in the sky, weakening its UVB rays that trigger vitamin D production in our skin. In fact, 90% of our vitamin D requirement is synthesized in the skin through sun exposure.
- Less time outdoors: Cold weather and shorter days often mean we spend less time outside, further limiting sun exposure.
- Increased health risks: Vitamin D plays a vital role in supporting your immune system, which is crucial during the cold and flu season.
- Melanin's impact: Melanin, the pigment that gives skin its colour, can reduce vitamin D production. People with darker skin tones may need more sun exposure to produce the same amount of vitamin D.
- SPF and vitamin D: While essential for protecting your skin from harmful UV rays, using sunscreen with an SPF of 15 or higher can block up to 99% of vitamin D synthesis.
Who is most at risk of Vitamin D deficiency?
While anyone can experience vitamin D deficiency, some people are at a higher risk:
- People with darker skin: Higher melanin levels in the skin can reduce vitamin D production.
- Pregnant women: Increased vitamin D requirements during pregnancy, coupled with potential lifestyle changes, can increase the risk of deficiency. This can also affect the baby's development.
- People who are obese: Vitamin D can be stored in fat, making it less available in the bloodstream.
- Post-menopausal women: Oestrogen plays a role in calcium absorption and bone health. After menopause, oestrogen levels decline, increasing the risk of osteoporosis. Vitamin D becomes even more crucial to support bone health during this time.
If you fall into any of these higher-risk categories, it's especially important to be vigilant about your vitamin D levels. Testing and appropriate supplementation can help ensure you maintain optimal health.
Could you be deficient? Recognising the symptoms:
Vitamin D deficiency can be subtle, but common symptoms include:
- Weaker immunity: Making you more susceptible to colds, flu, and other infections.
- Low mood and fatigue: Exacerbating the winter blues and seasonal affective disorder (SAD).
- Joint and muscle pain: Cold weather can worsen aches and pains associated with vitamin D deficiency. MSK Ultrasound scans can check your hoint and muscle health if needed.
- Calcium absorption: Vitamin D is essential for calcium absorption, which is crucial for strong bones and teeth. Deficiency can lead to weakened bones, increasing the risk of fractures and osteoporosis.
Boost your vitamin D intake through your diet:
Although sunlight is the primary source of vitamin D, you can also find it in certain foods. Include these in your diet to support healthy levels:
- Oily fish: Salmon, mackerel, sardines, and herring are excellent sources.
- Eggs: Egg yolks contain a moderate amount of vitamin D.
- Red meat: Beef and lamb provide some vitamin D.
- Fortified foods: Some cereals, plant milks, and fat spreads are fortified with vitamin D. Check the labels!
Understanding Vitamin D2 and D3:
- Vitamin D2 (ergocalciferol): This form is mainly found in plant-based foods and supplements.
- Vitamin D3 (cholecalciferol): This form is found in animal products and is also produced by your body when exposed to sunlight. D3 is generally considered more effective at raising vitamin D levels in your blood.
Take control of your health with our Vitamin D testing service.
At Spital Clinic, we offer a simple blood test to check your vitamin D levels. For just £70, you can gain valuable insights into your health and take proactive steps towards feeling your best this winter.
Fast results and expert advice:
You'll receive your test results within 24 hours, along with personalised advice from our GP doctors. This means you can quickly understand your vitamin D status and take action to optimise your health.
What happens next?
Our healthcare professionals will advise on the best course of action based on your results. This might include:
- Vitamin D supplements: We can recommend the appropriate dosage to address any deficiency.
- A prescription for Vitamin D if higher doses are required
- Lifestyle advice: We can offer guidance on safe ways to increase your vitamin D levels, even during winter.
Don't let vitamin D deficiency dampen your spirits this winter. Book your test today for only £70 and invest in your health and wellbeing.
