One in five lacking vital ‘sunshine vitamin’ which may fight depression and dementia
One in five could be suffering from a lack of Vitamin D - causing low moods, migraines and fatigue
WHEN it comes to the “sunshine vitamin” one in five adults are D-ficient.
That shock figure has prompted health experts to urge ALL of us to take a supplement.
Vitamin D can help prevent diseases of the muscles and bones. It has also been claimed it can ward off dementia and mental health issues such as depression.
Our body makes it when exposed to sunlight and small doses are found in some foods.
And thanks to gloomy winters, poor diets and use of suncream, Public Health England reckons we should all pop a pill to up our levels.
But can increasing our intake of this wonder vitamin really give our health such an incredible boost?
Sharan Sunner, right, thinks so. The 28-year-old PR worker, from Leeds, suffered from debilitating migraines for years, often getting two a month.
Every attack left her unable to look at light, vomiting and in bed for at least two days. Doctors just told her to drink lots of fluids and take pain relief.
Sharan says: “I was frustrated that I was not getting to the bottom of what was causing my migraines.
“They were becoming more frequent, affecting my work and my social life. There had to be an underlying reason.”
Then she read about vitamin D deficiency, realised she ticked all the boxes and figured the two could be linked.
She says: “I was tired all of the time, had gained weight and had achy joints. I also realised that because my skin is dark I was at risk.”
"I began to get my energy back"
Then in April 2015 she found a study published in International Journal of Clinical Practice, which
found that patients who suffer with migraines are more likely to have lower vitamin D levels.
Sharan says: “It was all the proof I needed, so I asked my doctor for a blood test.”
The results showed she was right — her vitamin D levels were low. She was advised to take a vitamin D supplement and also eat a diet rich in eggs, oily fish and beef liver.
Sharan says: “I didn’t hold out too much hope for my migraines to go completely but I haven’t had one in just over a year now.
“I started taking supplements and improved my diet and, after about two months, I began to get my energy back again.
“My migraines stopped and so did my excessive tiredness. I feel better than ever.”
She adds: “Had I realised earlier it was because of a vitamin D deficiency, I could have stopped myself going through so much pain and misery.
“I’d suggest that, even if you don’t have any obvious symptoms, it is worth taking a test to see if you are getting enough of the vitamin.
“It could change your life, like it has mine.”
Know the facts
WHO'S AT RISK
THE body makes vitamin D when exposed to sunlight – so those in cooler and less sunny climates, like the UK, have a higher risk.
People with darker skin need more sunlight than those with pale skin to generate enough vitamin D.
Those who spend most of their time indoors or have their skin covered when outdoors are upping the risk.
Also vulnerable are people with long-standing conditions such as Multiple Sclerosis.
THE SYMPTOMS:
GETTING TESTED:
THE blood test you need is called a 25(OH)D blood test.
Speak to your doctor if you have symptoms.
You could also order a self-testing kit. Check out betteryou.com/vitamin-d-testing-service for a £28 at-home testing kit.
Expert view
NUTRITIONIST Kim Pearson looks at the importance of vitamin D and gives her top tips for making sure you get enough.
Vitamin D deficiency is surprisingly common, affecting one in five adults and one in six children, according to the National Institute for Health and Care Excellence (NICE).
Most of the vitamin D in our bodies is produced when our skin is exposed to the sun. There are some natural food sources but you would have to eat a lot of these to get your recommended daily intake.
Vitamin D is essential for strong bones and teeth, a healthy immune system, as well as for good heart and mental health.
Symptoms of a deficiency can include lower back pain, muscle weakness, aches, fatigue, and an increased susceptibility to infection.
The best way to find out your level is through a blood test which your GP can arrange. If you are deficient then your doctor can advise you on an appropriate dose of supplement.
The reference nutrient intake (RNI) is currently 10 micrograms (400iu) of vitamin D per day for everyone aged one year and older, including pregnant and lactating women.
Supplements are available in health food shops and supermarkets.
HOW TO OPTIMISE YOUR VITAMIN D STATUS:
1) KNOW your level. If you’re deficient, supplement an appropriate dose to correct your levels as recommended by a healthcare professional.
2) MAINTAIN healthy levels of vitamin D with a supplement appropriate for your needs. 10mcg/400iu per day is a good place to start.
3) GETTING up to 15 minutes of daily sun exposure can keep levels topped up, particularly during the summer. If you routinely apply sunscreen to your face, expose your arms (of course, make sure this doesn’t result in redness or burning).
4) GOOD food sources include eggs and wild, oily fish. These foods also provide protein and other essential nutrients, so I recommend including them in your diet regularly.
I'm pregnant now my levels are back up
STAY-AT-HOME mum Mel Smith, 42, left, lives in Crowborough, East Sussex, with partner Martin, 29, and their two-year-old son Barney. She says:
"My energy levels were non-existent and I just wanted to constantly sleep.
"I couldn’t be bothered with anything. I eventually went to the doctors to have a blood test and the doctor said she’d test my vitamin D levels.
"When I got the results the doctor said: “I’m not surprised you feel so bad as your levels are very low.
"I was shocked but also relieved as I had an explanation as to why I’d been feeling so down.
"I was prescribed a supplement and told to get outside whenever the sun was shining – which was easy advice to follow. It took a month for my energy levels to lift.
"The doctor also said that having low vitamin D might contribute towards not being able to get pregnant.
"Fast forward a few months and my vitamin D levels are back up and I’m pregnant – and over the moon about it."
GET A TOP-UP TONIC
LOW on vitamin D? Here are some products that could help you to feel better and more energetic.
