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HEALTH BENEFITS OF VITAMIN D

WHAT IS VITAMIN D?
Vitamins are a group of chemicals that are needed by the body for good health. Vitamin D is a fat-soluble vitamin. The fact that it dissolves in fat is important, because it means the body can store it for future use. Unlike other vitamins, we do not need to get vitamin D from the food that we eat. This is a good thing because most foods contain very little vitamin D naturally.

Foods that contain vitamin D include:
Oily fish (such as sardines, pilchards, herring, trout, tuna, salmon and mackerel).
Liver.
Egg yolk.
Mushrooms.
Cheese, milk and butter (small amounts).
Fortified foods (this means they have vitamin D added to them) such as margarine, some cereals, infant formula milk.

WHAT IS OUR MAIN SOURCE OF VITAMIN D?
Our main source of vitamin D is that made by our own bodies. 90% of our vitamin D is made in the skin with the help of sunlight.

UVB sunlight rays convert cholesterol in the skin into vitamin D. Darker skins need more sun to get the same amount of vitamin D as a fair-skinned person. The sunlight needed has to fall directly on to bare skin (through a window is not enough). 2-3 exposures of sunlight per week in the summer months (April to September) are enough to achieve healthy vitamin D levels that last through the year. Each episode should be 20-30 minutes to bare arms and face. This is not the same as suntanning; the skin simply needs to be exposed to sunlight. The sun's rays can be damaging and sunburn should be avoided at all costs (mainly because it can increase your risk of skin cancer).

WHY IS VITAMIN D IMPORTANT?
Vitamin D is really important for strong bones.
In addition, vitamin D seems to be important for muscles and general health.
Scientists have also found that vitamin D may help prevent other diseases such as cancer, diabetes and heart disease.

HOW IS VITAMIN D DEFFICIENCY DIAGNOSED?
A recent survey in the UK showed that more than half of the adult population in the UK has insufficient levels of vitamin D.
In the winter and spring about 1 in 6 people have a severe deficiency. Most affected people don't have any symptoms and are unaware of the problem.

A simple blood test for vitamin D levels can make the diagnosis. The blood test measures the level of a chemical called 25 hydroxy-vitamin D (also called 25(OH)D). This is the chemical formed in the liver during the process that converts sunlight into vitamin D.

A normal level of vitamin D is above 50 nmol/L. Levels less than 25 nmol/L mean that you are deficient. A level in between means you probably don't have enough vitamin D in the body.

HOW IS VITAMIN D DEFFICIENCY TREATED?
Vitamin D deficiency in adults is treated with 10 000 IU calciferol daily or 60 000 IU weekly for 8-12 weeks

So GET SUNBATHING NOW...in small doses..and not at midday to top-up your vitamin D levels for the coming darker months.