COULD YOU BE VITAMIN DEFICIENT?
NEW RESEARCH SUGGESTS MORE OF US SHOULD BE TAKING VITAMIN D YEAR ROUND,
NOT long ago, taking vitamin D was all about calcium absorption to maintain strong bones. Then research revealed that, as a hormone, it supports immunity as well as circulation, the heart, joints and brain health.
Now the latest discovery is it may protect against dementia, and keeps cases down by up to 17%.
Yet around a quarter of people over 70 are known to be deficient in vitamin D, the Government’s latest National Diet and Nutrition Survey reveals.
“The best source of vitamin D is the sun, of course,” says immunologist Dr Jenna Macciochi, author of Your Blueprint for Strong Immunity (Yellow Kite, £14.99).
But living in Britain means there are months of the year when this isn’t possible, and while food sources include oily fish, eggs, butter and liver, it’s tricky to acquire all the vitamin D we need from our diet. That’s why Government advice states everyone should consider taking 10 micrograms of vitamin D a day in autumn and winter.
Dr Sarah Brewer, GP, nutritionist and medical director at Healthspan explains: “We only make vitamin D in our skin when the UV index is greater than 3 – that’s when the sun is shining. “Even a sunscreen labelled SPF8 reduces vitamin D production in the skin by 95%.”
As always though, remember you can have too much of a good thing. “The upper safe intake level for vitamin D is 100mcg per day (4000 IU) from all sources,” explains Dr Brewer. “It’s important not to exceed this, except under medical advice, because it could cause disturbances in calcium metabolism, causing side effects such as headache, loss of appetite, nausea, vomiting, diarrhoea or constipation, palpitations and fatigue.”
And the “little and often” rule applies to dosages too.
“Research shows it’s much more effective to supplement with vitamin D daily rather than wait until you get sick to pop mega doses,” says Dr Macciochi.