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