The clocks have changed but are you getting enough Vitamin D?

The nights are starting to draw in and the mornings are getting darker which means we sadly get less exposure to sunlight which is our main source of vitamin D. In the UK, evidence suggests that over 50% of the population are vitamin D deficient. Recent research has also found that even athletes in the UK who train outdoors have low levels of vitamin D. Therefore if you work indoors it is highly likely that you’ll be deficient in this vitamin.

What is Vitamin D?

Vitamin D is actually classified as a hormone which has a range of health benefits. It is most commonly associated with bone health but it also helps maintain our immune system which helps prevent bacterial and viral infections, maintains muscle strength and has also been linked with brain and cognitive function. It is also thought to help with our perception of pain and can have an anti-inflammatory effect. With all of these health benefits as a Physiotherapist I always ensure my patients have considered their vitamin D level as it could be a major contributing factor to their symptoms.

There is also increasing evidence in linking vitamin D insufficiency to heart and respiratory disease and cancer.

How would I know if I was Vitamin D deficient?

Symptoms can be vague but can include fatigue and general muscle and joint aches and pains. You can suffer with constant colds and infections. In athletes low vitamin D can result in stress fractures due to poor bone quality.

The only true way of diagnosing vitamin D insufficiency is with a specific blood test.

Who is at risk of being vitamin D deficient?

Anyone is at risk living in a country with low levels of sunlight which sadly can be the UK in winter. This is exacerbated if you spend more time indoors. Other individuals who have an increased risk include:

- Pregnant women

- Breastfeeding Mums

- People with a poor diet or who have gastric/digestive problems such as IBS

- Anyone who is very overweight/obese

- Older people whose skin in thinner which cannot produce as much vitamin D

- People with darker skin. Their skin does not absorb sunlight as much as fairer skinned people

What can I do to help with low levels of vitamin D?

Public Health England (PHE) published advice on vitamin D suggesting that 10 micrograms of vitamin D are needed daily to help keep healthy bones, teeth and muscles. They advise in spring and summer the majority of the population get enough vitamin D through sunlight on the skin and a healthy balanced diet. However during autumn and winter you are less likely to be exposed to enough sunlight and therefore PHE suggest that you consider taking a daily supplement containing 10 micro grams during this period of the year. In addition to this you can also boost vitamin D with your diet. It is found naturally in oily fish, red meat, liver, egg yolks, breakfast cereals and fat spreads.