Vitamin D
Let’s talk about getting more sunshine!
Vitamin D is synthesised from UV-B light hitting your skin, which you can get from being outside in the sun. In the summer try to get outside for at least 15-20 minutes a day. If you live in the UK or Ireland (and a lot of the northern hemisphere) from October to March we can’t synthesis enough Vitamin D with the lower UV levels, so it’s likely you will be deficient even if you are outside daily.
Vitamin D is important for your immune system, bone and teeth health. It also helps reduce the symptoms of depression and it potentially improves strength and improves fat loss. Furthermore it may have protective effects on CVD and cancer.
To help boost your levels you can supplement with Vitamin D3 (cholecalciferol), which you can get from supermarkets or online, (just buy the cheap stuff, no need for expensive brands!) The RNI is 10ug (micrograms) a day. Although it’s likely optimal to have a bit more than that – that’s only the minimum you need. As an example the softgel ones from MyProtein have 62.5ug per daily capsule. Toxicity from taking too much is unlikely, but it is possible so always be aware when taking any supplements.
What if you don’t have enough?
Symptoms of deficiency include fatigue, muscle weakness, aching joints and it can lead to rickets in children and osteoporosis in adults. If you think you have low levels you can get a blood test from your doctor. They can then advise on accurate doses to supplement too.
(Reposted from Instagram)
