Vitamin D for healthy bones

Lots of people have been asking me recently about vitamin D and whether they need to take a supplement, so I'm here to give you all the facts!

Firstly, what is vitamin D and why do we need it?

Vitamin D helps to keep your bones, muscles and teeth healthy by controlling the amount of calcium and phosphate in your body. Some foods contain vitamin D, but the main source is the body producing vitamin D from direct sunlight on the skin. Without enough vitamin D, you can experience:

- Weak bones, sometimes causing bone pain.
- Severe deficiency can cause rickets in children and osteomalacia in adults.

You often experience no symptoms at all.

Recent research has found some link between low vitamin D and reduced muscle strength and function. There may also be a relationship with cardiovascular health and other chronic conditions, but there isn't sufficient research at the moment.

People at risk of deficiency.

Some people are at more risk of deficiency:

- People who aren't exposed to the sun very often.
- People with dark skin may not make enough vitamin D from sun exposure.

Food sources of vitamin D.

Vitamin D is found in:

- Oily fish (mackerel, sardines, salmon, herring).
- Egg yolks.
- Red meat and liver.
- Fortified cereals and fat spreads.

However, it is difficult to get enough vitamin D entirely from food.

Sunlight.

The body produces vitamin D when sunlight comes into direct contact with the skin. It's difficult to tell exactly how much sun exposure everyone needs to produce enough vitamin D for health, but currently the recommendations are twenty minutes sun exposure on forearms, legs or face per day. This is without any suncream.

It's important to avoid excessive exposure to the sun without suncream to avoid increasing the risk of skin cancer. For more information about keeping safe in the sun, visit Cancer Research UK.

Winter months in the UK.

From the end of September to late March in the UK, we can't produce vitamin D from sun exposure because of the type of light rays we get from the sun. Although it's still great to get outdoors in the fresh air, you won't be producing vitamin D. This leads me on to the question...

Should we supplement with vitamin D?

The latest UK government advice recommends everyone over four years of age should supplement with 10 micrograms (mcg) of vitamin D daily. This is especially important in the winter months.

If you feel you're at risk of low vitamin D, visit your doctor for their advice. Your doctor can test the level of vitamin D in your blood and prescribe supplements if necessary.

The Healthy Start scheme provides support for some women and children and can provide free supplements containing vitamin D. Visit the Healthy Start website for more information.

It's possible to take too much vitamin D.

Taking more than 100mcg of vitamin D daily for a long time can cause calcium to build up in the body, risking damage to your bones, kidneys and heart. Children aged 1-10 years shouldn't take more than 50mcg daily and babies under one year shouldn't have more than 25mcg daily. These levels may also vary depending on general health and pre-existing conditions. Always check with your doctor before supplementing to ensure you're taking the right amount for you.


I hope you've found this information helpful!

Zoë Clark is a registered osteopath trained at the British College of Osteopathic Medicine in London. Practicing in Howe near Norwich (01508 558373) and Burston, near Diss (07543 557746) in Norfolk.

Call me on 07532 283649
Email zoeclarkosteopath@gmail.com
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Sources:

https://www.gov.uk/government/uploads/system/uploads/attachment_data/file/537616/SACN_Vitamin_D_and_Health_report.pdf

https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-d/

https://www.nhs.uk/Livewell/Summerhealth/Pages/vitamin-D-sunlight.aspx

http://www.cancerresearchuk.org/about-cancer/causes-of-cancer/sun-uv-and-cancer