BRIGHT IDEAS
Get your fix of the sunshine vitamin as the days grow shorter, without the need for expensive suppements
01_ WHY VITAMIN D MATTERS
It’s the workhorse vitamin, reinforcing your bones, bolstering your immune system and easing harmful inflammation. “The latest evidence suggests that vitamin D may reduce respiratory infections, autoimmune diseases and even your risk of dying from cancer,” says
Edward Giovannucci, professor of nutrition at Harvard.
02_ WHAT IF YOU DON’T GET ENOUGH?
The NHS suggests that between March and September, you’re probably getting plenty from the sun – but after that, you’re at risk of deficiency. If this is severe, you could develop symptoms such as muscle weakness, fragile bones and bone pain. (Your doctor can check your level with a simple blood test.)
03_ WHAT WE RECOMMEND
Aim to take in 1,000 IU (international units) each day. While 600 IU is enough to avoid deficiency, a little more may help you build up your blood level of vitamin D, so you can unlock its full disease-preventing potential, says Dr Giovannucci.
04_ SO HOW DO YOU HIT YOUR TARGET?
Enzymes in your skin can convert UV rays into vitamin D, but the amount generated depends on your skin colour, where you live and the time of year. So, seek it out in food. Canned salmon (716 IU in a serving) and cooked trout (648 IU) will push you towards the goal. A portobello mushroom contains 316 IU, a glass of milk has 100 and an egg has about 40.
05_ SHOULD YOU SUPPLEMENT?
If the fish and shrooms lose their allure, sure. But prioritise foods rich in vitamin D, as they carry other disease-preventing benefits that a supp won’t. If you’re still short of the goal, then pop a pill, such as Ultra Vitamin D from Vitabiotics (£6 for 96 tablets vitabiotics.com).