Vitamin D3 - The Sunshine Vitamin

Vitamin D earns the nickname ‘The Sunshine Vitamin’ because our bodies have the amazing ability to produce it on it’s own, when exposed to sunlight. When UVB rays from the sun hit your skin, they trigger a chemical reaction. It is suggested 90% of Vitamin D is derived in this way.

There are only a few other ways to get Vitamin D and this is primarily through diet, oily fish (like salmon, mackerel, sardines), egg yolks, and fortified foods (like some cereals and dairy) are among the limited natural or fortified sources. Some doctors consider it as the most important vitamin for our health and wellbeing.

If Vitamin D comes mainly from the sun, do you need a supplement?

With the limited UK sun and many more people spending time indoors, our bodies don’t get the opportunity to produce Vitamin D the natural way. Supplements are a must for most people to make sure Vitamin D levels are topped up!

What does Vitamin D do?

• Bones and Teeth: Vitamin D helps maintain and grow your bones and teeth. Vitamin D helps the body absorb calcium which boosts bone mineral density.
• Muscles: Vitamin D contributes to muscle function. In some studies, Vitamin D supplementation has been shown to increase muscle strength, particularly in people who are vitamin D deficient. Higher levels of Vitamin D in the blood are associated with reduced injury rates and improved sports performance.
• Immunity: Many studies have reported an association of lower Vitamin D levels and increased rates of infection.

Which Vitamin D is best?

There are two main forms of vitamin D that matter for human health and supplementation, Vitamin D2 and Vitamin D3. Vitamin D3 is regarded as being more effective than D2 (Ergocalciferol). Even though both D2 and D3 have to pass through your liver and kidneys to be converted to the active form of vitamin, it is believed the human body is able to convert Vitamin D3 faster than D2.

How much Vitamin D should I take?

There is a wide range of expert opinions when it comes to how much Vitamin D we should supplement. According to the Department of Health recommendations, anyone above the age of four should have 10 micrograms (400 IU) daily particularly between October and March. People at higher risk (those with little or no exposure to the sun and people with dark skin) are advised to take a supplement all year round. The Department of Health also states 100 micrograms (4000 IU) as the recommended daily limit.

Is there such a thing as too much Vitamin D?

The main consequence of Vitamin D toxicity is an excess build-up of calcium in your blood. This can cause nausea and vomiting, weakness, and frequent urination. Vitamin D toxicity could progress to bone pain and kidney problems. It is important to stay within the recommended NHS limit. You can ask your doctor to check if you have the correct level of Vitamin D in your body.

At Nutrition Geeks, we have a range of Vitamin D3 supplements to choose from, some pouches are just £9.99 for an entire year’s supply!

Shop Them Here

Disclaimer: All content within this column is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional.