Vitamin D

Enrich’s education hub is your expert source of all the information you need to take care of your body and mind. When it comes to your diet and nutrition, it can sometimes be difficult to cut through the noise. We want to make things simple and easy, so you can get on with what is most important to you. Today we are exploring one of the vitamins which you need to be aware of in your diet – vitamin D.

What exactly is vitamin D?

You might have heard of the nickname ‘the sunshine vitamin’, thanks to our body’s ability to produce vitamin D using sunlight. This fat-soluble vitamin is part of a family of compounds (D1, D2 and D3), and has several important functions within the body. Most importantly, it regulates the levels of calcium and phosphate. During these warmer, brighter summer months, our body can use direct sunlight to produce vitamin D. UV light from the sun’s rays hits our skin, triggering the beginning of vitamin D synthesis. It is converted into its active form within the liver and kidneys, ready for your body to use.

But why is the regulation of calcium and phosphate so important?

Calcium and phosphate are extremely important within the body. These two minerals are closely linked and work together to produce strong bones and teeth.

Vitamin D promotes the absorption of calcium within our gut. This means that we will be able to use the calcium that we consume in our diet for bone growth and strength. Without this absorption, our bones would become brittle, frail or misshapen. In children, deficiency can cause rickets, and for adults, sufficient vitamin D (along with calcium) can prevent the development of osteoporosis.

What happens if I don’t have enough vitamin D, and how do I know?

If you have a deficiency of vitamin D, it will primarily cause issues in your bones and muscles. Symptoms of a vitamin D deficiency include tiredness, aches and pains, muscle weakness, or stress fractures. It can be diagnosed with a simple blood test from your doctor.

Good to know, so let’s make sure I have enough vitamin D!

As we said before, our body can produce vitamin D during the months where we get most sunlight. Generally speaking, between late March and September, we are exposed to enough sunshine to make our vitamin D. About 10 to 12 minutes of bright sun(such as at noon) is usually enough to produce the recommended amount.

We can also find vitamin D in a small number of food sources, including oily fish, egg yolks, red meat and fortified products (such as milk). However, without the sun exposure it is not generally enough to meet all of our needs.

In Ireland, adults often do not have enough vitamin D. You are also at higher risk of a deficiency if you spend a lot of time indoors, have darker skin, or usually wear clothes that cover a lot of skin.

Should I be taking a supplement?

Yes! In the wintertime when we have much less sunlight, it is recommended that all adults take a vitamin D supplement. A daily supplement of 10 micrograms is generally enough to meet all of our body’s needs.