The Sun Vitamin: Benefits, Natural Sources, Symptoms of Deficiency, and How to Resolve It

Vitamin D is often referred to as the "sun vitamin" because it is produced in the skin in response to sunlight exposure.

What is it?

Vitamin D is a fat-soluble vitamin, meaning it can be absorbed with fats in the diet and stored in the body’s fat tissue and liver.

What are its benefits?

Vitamin D is very important as its deficiency has been linked to various types of cancer and other chronic diseases. Specifically, adequate levels of vitamin D and increased intake have been shown to reduce the risk of breast cancer in premenopausal women.

The benefits of vitamin D are numerous, including protection against:

• Diabetes
• Heart disease
• Cancer
• Joint pain
• Autoimmune diseases
• Fertility issues
• Aging
• Allergies

Many people, especially women, are deficient in vitamin D. One reason for this deficiency is that our best natural source of vitamin D is sunlight. However, nowadays, we tend to stay out of the sun and use sunscreen (even in cosmetics and creams), and the weather doesn’t help, especially here in the UK, where the sun only shines from May to September when we're lucky.

What are the natural sources of vitamin D besides sunlight?

Unfortunately, not many foods naturally contain vitamin D. For this reason, some foods are fortified, meaning vitamin D has been added to them.

Some of these foods include:

• Salmon
• Sardines
• Egg yolks
• Shrimp
• Milk (fortified)
• Cereals (fortified)
• Yogurt (fortified)
• Orange juice (fortified)

What are the symptoms of vitamin D deficiency?

The symptoms are often subtle and may take years or even decades to manifest. However, these are some signs that may raise a red flag:

• Frequently getting sick or having infections (Vitamin D plays a key role in keeping the immune system strong to fight viruses and bacteria that cause diseases). This is why there is much talk these days about vitamin D as a potential help in the fight against COVID-19.
• Excessive fatigue and tiredness (there can be many causes, but vitamin D deficiency is one of them).
• Bone pain and lower back pain.
• Depression (some studies show that when vitamin D levels are low, taking supplements can improve mood).
• Osteoporosis, reduced mineral density, and increased risk of falls and fractures, especially in the elderly.
• Muscle pain (a link has been found between chronic pain and low vitamin D levels).
• Hair loss.

How can you find out if you are deficient?

A simple blood test can detect whether there is a deficiency. I often include this test in my testing packages.

If you suspect you might be vitamin D deficient, speak to a specialist and get tested before taking any supplements.

Although rare, it's not advisable to take too much unless necessary, as it can lead to toxicity. Possible side effects include excessively high calcium levels in the blood, dry mouth, headaches, loss of appetite, and fatigue.

How can you ensure your vitamin D levels are adequate?

• Expose yourself to the sun during peak hours for at least 15-20 minutes a day without sunscreen (1 hour for people with darker skin, who are at higher risk of deficiency).
• Eat natural food sources rich in vitamin D.
• Take a test if you suspect a deficiency.
• Take supplements in case of a deficiency.

In conclusion

Vitamin D deficiency is very common, and most people are unaware of it because most symptoms are non-specific and could be linked to other issues.

If you think you have a vitamin D deficiency, it’s important to have it tested to address it and prevent future complications. It's an easy solution.

That’s all for now.

Xxx
Chiara

PS: If you'd like to learn more about how I can help you and see the tests I offer, book your free Discovery Call on my website chiaranutrition.co.uk.

Photo author: Caroline Attwood | Thanks: Unsplash