Vitamin D: The Sunshine Vitamin
THE SUNSHINE VITAMIN
This blog, written by Georgie Rees, an AFN registered nutritionist, explores what Vitamin D is, its associated benefits, and why we need it.
Vitamin D has taken centre stage recently following widespread media reports of possible links with COVID-19. Health professionals have long promoted the benefits surrounding Vitamin D; however, the pandemic has ignited global interest and made this one of the hottest topics since 2020. And rightly so, this humble vitamin deserves the attention it has been commanding for the many vital roles it plays in our body.
THE SUNSHINE VITAMIN
This blog, written by Georgie Rees, an AFN registered nutritionist, explores what Vitamin D is, its associated benefits, and why we need it.
Vitamin D has taken centre stage recently following widespread media reports of possible links with COVID-19. Health professionals have long promoted the benefits surrounding Vitamin D; however, the pandemic has ignited global interest and made this one of the hottest topics since 2020. And rightly so, this humble vitamin deserves the attention it has been commanding for the many vital roles it plays in our body.
WHAT IS VITAMIN D?
Vitamins are critically important to ensure our body stays healthy and are considered essential nutrients. Essential nutrients are ones that cannot be synthesised by the body and, therefore, must be supplied from foods.
Vitamin D, however, is the only vitamin that can be created in the body on its own, making it more of a hormone than a vitamin. It is produced in your skin in response to sunlight and it is for this reason that it is often referred to as the “sunshine vitamin”… which is pretty cool.
Vitamin D comes in two main forms; Vitamin D2 and Vitamin D3. D3 is derived from animals, while D2 is derived from plants. Spruce uses D2, meaning the product is vegan-friendly.
VITAMIN D BENEFITS
Vitamin D is an extremely important vitamin for your overall health, and there are many Vitamin D benefits. Several different types of cells in the body contain the receptor for Vitamin D, which means they can respond to Vitamin D molecules, triggering different reactions in the body. It is therefore no wonder Vitamin D can positively impact so many aspects of our health including immunity, cardiovascular health, autoimmune disease, bone health, type I diabetes and mental health.1
Some of its most well studied and important roles involve regulating the absorption of calcium for correct growth and development of bones and teeth, as well as facilitating normal immune system function for improved resistance against certain diseases.2
HIGH DEFICIENCY
However, despite its critical role in our bodies, an estimated one-billion people worldwide have a Vitamin D deficiency!3
In the UK more than a quarter of adults are deficient during the winter months4, and to help address this, the UK government has offered free Vitamin D supplements to over 2.5 million vulnerable people in England this winter.5
HIGH DEFICIENCY
However, despite its critical role in our bodies, an estimated one-billion people worldwide have a Vitamin D deficiency!3
In the UK more than a quarter of adults are deficient during the winter months4, and to help address this, the UK government has offered free Vitamin D supplements to over 2.5 million vulnerable people in England this winter.5
WHERE CAN I GET VITAMIN D FROM?
We can obtain Vitamin D from food sources such as egg yolk, oily fish and meat. However, in general, these foods contain relatively low amounts and our body’s main source of Vitamin D is through direct sunlight (UV).
In the UK, we can typically only make Vitamin D from sun exposure from April until the end of September. Unfortunately, during winter months, the sunlight is not strong enough to create Vitamin D.
WE ALL NEED A LITTLE EXTRA VITAMIN D
Coupled with limited food sources, the general UK population are recommended to take a daily Vitamin D supplement from October until the end of March*
However, we aren’t entirely out the woods in the summer months (especially in the UK!); a combination of weather, genetics and lifestyle, mean many of us still don’t make enough Vitamin D during the summer.
*The Nutritional Reference Value (NRV) is 5 mcg (micrograms) daily for adults, and the UK government recommend upping this to 10 mcg during winter months. 5 One spruce sachet contains 40% of the NRV – so you can enjoy several Spruces a day
WE ALL NEED A LITTLE EXTRA VITAMIN D
Coupled with limited food sources, the general UK population are recommended to take a daily Vitamin D supplement from October until the end of March*
However, we aren’t entirely out the woods in the summer months (especially in the UK!); a combination of weather, genetics and lifestyle, mean many of us still don’t make enough Vitamin D during the summer.
*The Nutritional Reference Value (NRV) is 5 mcg (micrograms) daily for adults, and the UK government recommend upping this to 10 mcg during winter months. 5 One spruce sachet contains 40% of the NRV – so you can enjoy several Spruces a day
WHAT VITAMIN D SUPPLEMENT IS BEST?
There is no superiority amongst vitamin D supplements. Ultimately, the best supplement is one that you remember to take!
And that is why I have always been a fan of products such as Spruce, which integrate essential vitamins with something that we all do – drink water.
So, why not stay hydrated and let the sunshine in!
WHAT VITAMIN D SUPPLEMENT IS BEST?
There is no superiority amongst vitamin D supplements. Ultimately, the best supplement is one that you remember to take!
And that is why I have always been a fan of products such as Spruce, which integrate essential vitamins with something that we all do – drink water.
So, why not stay hydrated and let the sunshine in!
VITAMIN D FACTS
- One Spruce sachet’s Vitamin D content is equivalent to the yolk of two large eggs
- When in the sun, if the length of your shadow is shorter than your height, you are able to make vitamin D
- Much like our skin, mushrooms transform light from the sun into the vitamin. Researchers recommend people take the fungi out of their wrapping and leave them outside or on a window ledge for half an hour before eating to increase the amount of Vitamin D in them
Georgie Rees
Georgie Rees (ANutr), Registered Associate Nutritionist, is a fun-loving (and thirsty) nutritionist passionate about disseminating evidence-based nutritional advice to help people understand good food is the backbone of good health. Georgie provides nutritional support to individuals whilst also working on The Gut Project.
Email: ReesNutrition@gmail.com
REFERENCES
- Nair R, Maseeh A. Vitamin D: The “sunshine” vitamin. J Pharmacol Pharmacother. 2012;3(2):118–126.
- Aranow C. Vitamin D and the immune system. J Investig Med. 2011;59(6):881-886.
- Hollick MF, Chen TC. Vitamin D deficiency a worldwide problem with health consequences. Am J Clin Nutr.
- National Diet and Nutrition Survey: https://assets.publishing.service.gov.uk/government/uploads/system/uploads/attachment_data/file/772434/NDNS_UK_Y1-9_report.pdf
- Department of Health and Social Care: https://www.gov.uk/government/news/at-risk-groups-to-receive-free-winter-supply-of-vitamin-d
Hydration: The Elixir of Life
HYDRATION: THE ELIXIR OF LIFE
This blog is written by Georgie Rees, an AFN registered nutritionist.
Water is life’s true and unique medium and without it, life simply cannot be sustained. From the time that primeval species ventured from the oceans to live on land, a major key to survival has been the prevention of dehydration.
The benefits of drinking water are huge. Keeping hydrated is therefore the corner stone to good health; our bodies are comprised largely of water so it’s understandable that our body depends upon it to function correctly. Cells, organs and tissues all need water to regulate body temperature and keep certain areas moist, such as our eyes.
WATER: THE ELIXIR OF LIFE
This blog is written by Georgie Rees, an AFN registered nutritionist.
Water is life’s true and unique medium and without it, life simply cannot be sustained. From the time that primeval species ventured from the oceans to live on land, a major key to survival has been the prevention of dehydration.
The benefits of drinking water are huge. Keeping hydrated is therefore the corner stone to good health; our bodies are comprised largely of water so it’s understandable that our body depends upon it to function correctly. Cells, organs and tissues all need water to regulate body temperature and keep certain areas moist, such as our eyes.
THE BENEFITS OF DRINKING WATER
Water, and good hydration, is essential for maintaining an adequate blood volume, delivering nutrients to where they are needed in the body and taking away wastes. It also acts as a lubricant for the spine and acts as a cushion to protect our joints. As you can see, the benefits of drinking water are pretty vast; water serves a purpose in almost every function of our body.1
It therefore makes sense that humans can survive for weeks without food and yet only a matter of days without water. It is of paramount importance that we take care of our bodies by understanding and practising good hydration.
HOW MUCH WATER SHOULD WE DRINK A DAY?
Worryingly, it is estimated the average Briton drinks less than 1 glass of water a day! Simply waiting for the sensation of thirst is not a good enough sign of a need to drink; by the time we feel thirsty our body is already dehydrated.
There is a very simple hydration calculation that everybody should know. To determine how much water you require for your body, all you need to do is multiply 0.033 to your weight in Kg:
Your weight (in Kg) multiplied by 0.033 = Your water intake per day (in L)
HOW MUCH WATER SHOULD WE DRINK A DAY?
Worryingly, it is estimated the average Briton drinks less than 1 glass of water a day! Simply waiting for the sensation of thirst is not a good enough sign of a need to drink; by the time we feel thirsty our body is already dehydrated.
There is a very simple hydration calculation that everybody should know. To determine how much water you require for your body, all you need to do is multiply 0.033 to your weight in Kg:
Your weight (in Kg) multiplied by 0.033 = Your water intake per day (in L)
For example, if you are 65kg, you should drink approximately 2 litres of water every day. At 90kg, you’ll require around about 3 litres of water, and so on. So, the more you weigh the more hydration you require.
Remember, we are uniquely designed to regulate our own body temperature so you must drink more fluids if you are exercising or in a hot climate to replace water that is lost through sweat.
For example, if you are 65kg, you should drink approximately 2 litres of water every day. At 90kg, you’ll require around about 3 litres of water, and so on. So, the more you weigh the more hydration you require.
Remember, we are uniquely designed to regulate our own body temperature so you must drink more fluids if you are exercising or in a hot climate to replace water that is lost through sweat.
YOUR TRUE COLOURS
The best indicator of good hydration is to look for cues from your body itself. The colour of urine has been a useful tool to determine how hydrated we are since the earliest days of medicine; a pale straw-coloured urine is a reliable indicator of good hydration. Darker coloured urine means your body needs more fluid (and quickly).
The next adjacent is relatively well known for checking your hydration (and for good reason) – keep it in mind next time you want to gauge how hydrated or dehydrated you are.
YOUR TRUE COLOURS
The best indicator of good hydration is to look for cues from your body itself. The colour of urine has been a useful tool to determine how hydrated we are since the earliest days of medicine; a pale straw-coloured urine is a reliable indicator of good hydration. Darker coloured urine means your body needs more fluid (and quickly).
The below image is relatively well known for checking your hydration (and for good reason) – keep it in mind next time you want to gauge how hydrated or dehydrated you are.
WHAT IS THE BEST SOURCE OF HYDRATION?
Put simply, water is undoubtedly the best drink for hydration. And the purest form of water really is tap water: it is free (relatively at least), contains no calories or sugar and has the lowest carbon footprint. So, if you aren’t drinking straight out the tap, you really should be.
Plus, we are so lucky to have it freely and readily available. I drink straight from the tap wherever I go and keep it nice and chilled in a reusable water bottle all year round.
BUT WHAT IF I DON'T LIKE WATER?
One of the biggest challenges I regularly hear is that people simply don’t like the taste of water, and struggle therefore to drink enough of it. My clients often say to me that water “is boring”, “it’s tasteless”, and “it doesn’t cleanse the palate”. Often we want something to take the edge off water, and a lot of people really struggle to drink the required amount as a result.
When it comes to ranking other beverages best for our health and hydration, sugary drinks are firmly at the bottom of the list. Sugary beverages do not make us feel as full as if the same calories were eaten from solid food, and research has shown that we do not compensate for the high caloric content of these beverages by eating less food.2 Lose lose! And that’s before we think about the impact of sugars and artificial sweeteners… but I’ll have to leave that for another day (or another blog).
You also need to keep a close eye on a lot of the pre-made flavoured waters, squashes and other drinks which appear to be quite “light”. They often contain a surprisingly large amount of sugar, or artificial sugar replacements such as sucralose – so always check the label first. It is not fair to say that all flavoured waters are good or bad for you – but you need to check the label.
Products that use natural ingredients and have no sugars are generally going to be better for you.
WHAT WOULD I RECOMMEND TO HELP DRINK MORE WATER?
To help drink more water and to consistently have a better level of hydration, or if you just fancy mixing it up with something a bit more tasty, then I strongly recommend these three simple hacks:
- Keep it cool: temperature is often the biggest deterrent to hydration. I keep a glass bottle regularly topped up in the fridge and a reusable water bottle when I’m on the move
- Make tap water tastier with products that use natural ingredients and are also sugar free
- Mix it up with a bit of sparkling water: I’m a lover of sparkling water, and call me crazy but I also love to combine this with option 2.
WHAT WOULD I RECOMMEND TO HELP DRINK MORE WATER?
To help drink more water and to consistently have a better level of hydration, or if you just fancy mixing it up with something a bit more tasty, then I strongly recommend these three simple hacks:
- Keep it cool: temperature is often the biggest deterrent to hydration. I keep a glass bottle regularly topped up in the fridge and a reusable water bottle when I’m on the move
- Make tap water tastier with products that use natural ingredients and are also sugar free
- Mix it up with a bit of sparkling water: I’m a lover of sparkling water, and call me crazy but I also love to combine this with option 2.
SACHET AWAY
Good luck staying hydrated – it is serious business and you shouldn’t under estimate just how important it is for your health. Try out the simple hydration calculator, give natural products a go, and start embracing and enjoying drinking water.
Georgie Rees
Georgie Rees (ANutr), Registered Associate Nutritionist, is a fun-loving (and thirsty) nutritionist passionate about disseminating evidence-based nutritional advice to help people understand good food is the backbone of good health. Georgie provides nutritional support to individuals whilst also working on The Gut Project.
Email: ReesNutrition@gmail.com
References
- Barry M Popkin, Kristen E D’Anci, Irwin H Rosenberg, Water, hydration, and health. Nutrition Reviews. 2010;68:439-458
- Malik VS, Schulze MB, Hu FB. Intake of sugar-sweetened beverages and weight gain: a systematic review. Am J Clin Nutr. 2006;84(2):274-288