Lack of sunshine during winter could lead to vitamin deficiency – here’s what do to
THE clocks have changed and we’re back to dark mornings and evenings.
While autumn is a time for cosy jumpers and woolly socks, it’s also a time to start thinking about what the lack of sunshine really means.
There are some benefits to careful sun exposure but when the sun disappears for winter, what does that mean for our health?
I’ll give you a clue – it’s all about the sunshine vitamin, vitamin D.
Our bodies generate this essential vitamin from sunlight on our skin.
While most people get enough of the vitamins and minerals they need by eating a balanced diet, it is difficult to get sufficient amounts of vitamin D through food alone.
So come autumn and winter, when we don’t get enough sunlight, we are at risk of becoming deficient.
NHS advice suggests everyone over the age of four takes a ten-microgram vitamin D supplement every day from October to March.
While most of us might only need the top-up for six months of the year, there are some groups who are advised to take a supplement all year round.
They include people who can’t spend much time outside, or who wear clothes that mean little skin is exposed, people who have dark skin and those who have been advised by their GP for medical reasons.
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SO WHAT IS VITAMIN D AND WHY DO WE NEED IT?
It’s vital for healthy bones, teeth and muscles and plays a role in supporting the immune system.
But while there have been lots of headlines about the protective effect of vitamin D throughout the pandemic, there is not yet enough evidence to support taking it purely to prevent or treat Covid.
WHAT ABOUT YOUNG KIDS AND BABIES?
The NHS advises that babies from birth to one year of age should have 8.5 to ten micrograms in supplement form every day throughout the year if they are breastfed, or formula fed but having less than 500ml of infant formula a day.
That’s because infant formula is already fortified with vitamin D. Kids aged one to four should be given a daily supplement of ten micrograms throughout the year.
These supplements are free for children who qualify for the Healthy Start Scheme.
HOW CAN YOU TELL IF YOU’RE DEFICIENT?
Some early signs include muscle weakness and bone pains. You can get some vitamin D from your diet too – foods that have high levels include oily fish like salmon and mackerel.
Egg yolks, red meat, liver and mushrooms exposed to UV light are also good sources. Then there are fortified foods, like fat spreads and cereals, which can boost levels.
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But diet alone will not give you the amount you need in the darker, winter months.
Given that most supplements cost just a few pence a day, the protective health effects are definitely worth it, at least until the sun comes out again.