STAY HEALTHY WITH VITAMIN D

Discover the best ways to boost this essential nutrient with expert advice from naturopath, nutritional therapist and medical herbalist, Michelle Sanchez

Vitamin D is known as the ‘sunshine vitamin’; although it’s not strictly a vitamin (it’s a hormone), as it can be synthesised on the skin when the body is exposed to sunlight. Vitamin D is an essential nutrient, vital for bone and muscle health, the immune system, gut health and blood sugar metabolism.

The body creates vitamin D on the skin when exposed to direct sunlight; the ultraviolet B (UVB) rays from the sun stimulate vitamin D receptor cells in the skin which triggers a chemical reaction in the body, enabling it to produce vitamin D3. In the UK and Ireland, people can top up their vitamin D levels during spring and summer from late March until late September. Vitamin D levels tend to dip during the winter months due to the darker days and less sunlight exposure.

Experts recommend fairer skin types take short bursts of unprotected sun exposure (around five to 10 minutes) a few times per week to maintain vitamin D levels. For those with darker skin tones, it can take three to six times longer to produce the same amount of vitamin D3 due to their skin pigmentation.

It’s also possible to obtain vitamin D from food sources, although it’s difficult to get enough of it from diet alone. There are two types of vitamin D food sources: D2 (ergocalciferol D2) from plant sources, which is found in sun-exposed mushrooms, and D3 (cholecalciferol D3) from animal sources, found in cod liver oil, oily fish and egg yolks.

YOUR VITAMIN D PRESCRIPTION

• Go for a short walk in the sun.

• Cut down on meat, animal proteins (including dairy products) and sugar.

• Include healthy fats in your diet such as avocado, extra virgin olive oil, nuts, flaxseeds, chia seeds and flaxseed oil.

• Avoid alcohol and caffeine. Try coffee alternatives such as turmeric latte or caffeine-free chicory root coffee.

• Boost your magnesium levels through diet and supplementation. Foods that are high in magnesium include leafy green vegetables, almonds, pumpkin seeds and cashews.

• Support your liver by reducing your toxic load and doing a detox. Drinking warm water with fresh lemon juice first thing in the morning is a great way to cleanse the liver.

• Improve your gut health and boost beneficial gut bacteria with probiotics. Fermented foods like sauerkraut, kimchi, broccoli and garlic are great for the gastrointestinal system.