Can I Get Enough Vitamin D From My Diet Now The Days Are Getting Shorter?

Vitamin D deficiency has been described as an epidemic, with reports of low vitamin D levels ranging from 20-75% in the UK.  With daylight hours dwindling as we head towards hibernation season, how can you ensure you are getting enough Vitamin D? 

Should I be concerned?

The sunshine vitamin acts more like a hormone than a vitamin in the body, so it’s essential for optimum health.  It is best known for contributing to good bone health, and preventing osteoporosis and osteopenia. Deficiencies are linked to 17 varieties of cancer, heart disease, obesity, PMS, and even infertility. 

Vitamin D deficiency can cause a range of symptoms that might easily be attributed to winter blues.  Such as:

• Depression

• Irritability

• Fatigue and chronic fatigue

• Weight gain

• Hair loss

Low levels of vitamin D are not the same as a deficiency, but could still be a major contributing factor.  

But am I at risk?

If you live in the UK, then yes.  It is thought that there is not enough sunlight to naturally produce vitamin D between the months of September to late March/early April. So you will need to get this from other sources and consider supplements (Dept. of Health)

The following groups/factors are particularly at risk:

·      Lack of Sunlight 

If you are avoiding direct sunlight for fear of skin cancer, spend a lot of time indoors, or cover up when outdoors, it’s not possible to get enough vitamin D even in the summer months.

·      Vegan diet

It’s difficult to get Vitamin D from purely plant-based sources

·      Poor nutrition

·      Over 50 

·     BAME groups

For example, people of African, African-Caribbean and South Asian origin, are more at risk because their bodies are not able to make as much vitamin D.

·      Overweight/obese

·      Pregnant and breastfeeding women.

How do I find out if I have low levels of Vitamin D?

If you suspect that your symptoms may be related to a deficiency, ask your doctor for a 25-hydroxy test, or order one online: https://betteryou.com/vitamin-d-testing-service

It’s always best to know your levels to start with, and then adjust accordingly.  It can take more than six months to get back to optimum levels.

Is a multivitamin enough?

The recommended daily amount is 400 IUs (International Units) a day. Most multivitamins have 400 IU of vitamin D (check the packet).  But these are the minimum guidelines to prevent rickets! This isn’t necessarily what’s required for optimum health, or if your levels are very low. 

What if I get too much?

It is not possible to overdose on vitamin D from sunlight.  However, the upper limit from other sources is 4000 IUs a day, which is pretty hard to reach if you are taking a good quality (reputable) supplement, alongside a diet rich in vitamin D.  Always get tested if you are unsure.

 Hold on, what about Inuit people, they do ok without sunshine?

Having both dark skin and living in the artic regions certainly puts Inuit people at a disadvantage.  They avoid a deficiency by eating large amounts of oily fish, the primary food source of Vitamin D.  However, the younger generation who do not follow their ancestral diet, are showing more cases of rickets.  

So can I get enough Vitamin D from my diet?

It’s very difficult to get enough vitamin D from diet alone, although it’s still the best source of vitamin D after sunshine.  

Fish

Amounts are approximate based on 3oz servings:

Cod liver oil (1 tablespoon)                     1300 IUs

Farmed Salmon fillet                             250-370 IUs

Wild Salmon                                        100 IUs 

Mackerel                                             360 IUs

Atlantic Herring                                   1600 IUs

Pickled Herring                                    680 IUs

Halibut                                               200 IUs

Swordfish                                            560 IUs

Trout                                                  650 IUs

Sardines (5 fish)                                   330 IUs

Eggs

1 free range egg yolk                             40 IUs

Vegetables

Vitamin D is only found in mushrooms.  They contain D2 and not D3, which is much less powerful.  The following is based on 50g:

Dried Shiitake                                      77I IUs

UV exposed Portobello                          560 IUs

UV exposed white mushrooms                520 IUs

Fortified Foods 

Many foods have been fortified with vitamin D due to low levels in the population.  Check individual food labels for correct amounts.  The following are general amounts based on 1 cup servings:

Milk                                                 130 IUs

Soy milk                                           100 IUs

Orange juice                                      140 IUs

Cereal                                              100-300 IUs

What other benefits does it have?

If you want to live to 100 and beyond, then vitamin D is what you need. Longevity experts identify the vitamin as integral to good health and a long life, as well as explaining why so many age-related diseases are associated with a vitamin D deficiency.