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Vitamin D – The Sunshine Vitamin

 In the UK and Ireland, we’re no strangers to grey skies and long winters. While we might miss the sun for its warmth and brightness, there’s another crucial element  we miss – vitamin D. This vital nutrient, known as the “sunshine vitamin”, plays a crucial role in keeping us healthy. Whether it’s supporting our immune system, bone health, or mood, vitamin D is something we need consider – especially in a climate where sunshine can be in short supply!

The UK and Ireland’s Vitamin D Challenge

Most people in the UK and Ireland get the majority of their vitamin D from sunlight. When skin is exposed to UVB (ultraviolet B) light, it produces vitamin D naturally. However, from October to early April, the sunlight isn’t strong enough to generate enough vitamin D and therefore it can be difficult to produce sufficient levels naturally in the winter months (1). You can also get vitamin D from dietary sources such as oily fish, fortified foods, egg yolks and mushrooms.

Fun fact: If your shadow is longer than your height, you won’t be making any vitamin D from sun exposure.

Why is vitamin D so important?

Vitamin D is a fat-soluble vitamin that plays a role in building and maintaining our bones by helping our bodies absorb calcium and phosphorous. Without enough vitamin D, children can be at risk of developing rickets (a condition that softens bones), while adults are at risk of osteomalacia, leading to bone pain and muscle weakness (2).

Vitamin D also plays a role in supporting our:

  • Immune system (3)
  • Mood and emotions (4)

Vitamin D and Gut Health: The Surprising Connection

One area where vitamin D is gaining attention is its role in gut health. Your gut is home to trillions of microorganisms. These gut bugs play a crucial role in digestion, immunity and even the production of some vitamins (including vitamin K and some B vitamins). We want our gut to be as diverse as possible (think of it like a flourishing rainforest!). Research shows that vitamin D can influence how diverse your gut is (5,6).

Soaking up some daily sunshine not only lifts your mood but also gives your gut a happy little glow-up! Here’s some of the ways vitamin D can support your gut health:

  • Strengthens the gut lining: A healthy gut lining is vital for keeping harmful substances from leaking into your bloodstream (a condition known as “leaky gut”). Vitamin D helps strengthen this lining, ensuring that your gut barrier functions properly (7).
  • Reduces inflammation: Vitamin D has anti-inflammatory properties, which can be particularly beneficial for those with gut disorders (8).

How much vitamin D do we need?

The general population aged 4 years and older are recommended to have 10 micrograms (µg) of vitamin D each day (9). This can be tricky to achieve, especially if you’re relying on sunlight alone.

How to get more vitamin D in your life?

  1. Get Outside (When You Can)

Try to spend time outdoors. Exposing your skin to sunlight, particularly between April and September, can help your body produce vitamin D. Depending on your skin tone, approximately 10-30 minutes of sun on your face, arms, and legs a few times a week can make a difference. But remember – it is important to stay safe in the sun by using sunscreen and avoiding midday sun as too much sun exposure can be damaging, so balance is key.

  1. Eat Vitamin D-Rich Foods

While it’s hard to get all the vitamin D you need from food alone, adding these vitamin D-rich options to your diet can help (10):

  • Oily fish e.g. salmon, mackerel, tuna and sardines
  • Egg yolks
  • Red meat and liver
  • Fortified foods such as cereals, spreads, and certain fermented milk drinks
  • Cod liver oil
  • Mushrooms (⚠️ Top tip – put your mushrooms on the window so that the sun hits them – this increases their vitamin D content!)

Why not try these Love Your Gut vitamin D-rich food recipes:

 

  1. Consider Supplements

During the winter months, or if you’re not getting enough from sunlight and food, taking a daily vitamin D supplement is a simple and effective way to avoid deficiency. The NHS recommends that everyone in the UK considers taking a 10 microgram supplement from October to March, and even year-round for those with darker skin or those who spend most of their time indoors (11).

  1. Look Out For Signs Of Deficiency

While most people won’t notice an immediate problem, long-term low levels of vitamin D can lead to symptoms such as fatigue, muscle aches and bone pain. If you’re feeling constantly run down, it might be worth speaking to your GP to check your vitamin D levels.

Take Home Message

For those of us living in the UK and Ireland, vitamin D is an essential part of staying healthy, especially when the weather keeps us from basking in the sunlight. A combination of smart sun exposure, eating the right foods, and considering supplementation, when necessary, can help you to maintain optimal levels of vitamin D for healthy bones, a well-supported immune system, balanced mood and gut health.

So, don’t let the lack of sunshine get you down. With the right steps, you can keep your vitamin D levels in check and enjoy all the health benefits that come with it – rain, hail or shine!

 

References:

  1. Hyppönen E, Power C. Hypovitaminosis D in British adults at age 45 y: nationwide cohort study of dietary and lifestyle predictors. The American journal of clinical nutrition. 2007 Mar 1;85(3):860-8.
  2. DeLuca HF. Overview of general physiologic features and functions of vitamin D. The American journal of clinical nutrition. 2004 Dec 1;80(6):1689S-96S.
  3. Hewison M. Vitamin D and immune function: an overview. Proceedings of the Nutrition Society. 2012 Feb;71(1):50-61.
  4. Akpınar Ş, Karadağ MG. Is vitamin D important in anxiety or depression? What is the truth?. Current nutrition reports. 2022 Dec;11(4):675-81.
  5. Bosman ES, Albert AY, Lui H, Dutz JP, Vallance BA. Skin exposure to narrow band ultraviolet (UVB) light modulates the human intestinal microbiome. Frontiers in Microbiology. 2019 Oct 24;10:477346.
  6. Luthold RV, Fernandes GR, Franco-de-Moraes AC, Folchetti LG, Ferreira SR. Gut microbiota interactions with the immunomodulatory role of vitamin D in normal individuals. Metabolism. 2017 Apr 1;69:76-86.
  7. Akimbekov NS, Digel I, Sherelkhan DK, Lutfor AB, Razzaque MS. Vitamin D and the host-gut microbiome: a brief overview. Acta histochemica et cytochemica. 2020 Jun 26;53(3):33-42.
  8. Tabatabaeizadeh SA, Tafazoli N, Ferns GA, Avan A, Ghayour-Mobarhan M. Vitamin D, the gut microbiome and inflammatory bowel disease. Journal of Research in Medical Sciences. 2018 Jan 1;23(1):75.
  9. SACN (2015) Vitamin D and Health. London: TSO
  10. British Dietetic Association 2019. Vitamin D. Available at: https://www.bda.uk.com/resource/vitamin-d.html
  11. NHS 2020. https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-d/