According to national surveys in the UK, approximately 1 in 5 UK people have low vitamin D levels. Food is a natural source of vitamin D but food alone doesn’t provide enough vitamin D for people to get adequate levels. Sunlight is the best natural source of vitamin D but in the UK, sunlight is only bright enough to make useful amounts of vitamin D from April to October and between 11am to 3pm. So you see the problem.
How can low vitamin D levels affect health?
Vitamin D is needed by the body for both physical and mental health, but its primary function is making sure bones are strong and grow properly by allowing calcium to enter the body and strengthen the bones. Low vitamin D levels are associated with a higher risk of poor musculoskeletal health such as rickets, osteomalacia, falls and poor muscle strength.
It’s also been discovered that vitamin D deficiency is also related to other physical conditions such as diabetes mellitus, heart disease and certain cancers.
The development or worsening of mental health conditions, such as depression, low mood and schizophrenia, may also be related to inadequate levels of vitamin D.
Most recently, researchers have revealed that vitamin D can help protect against acute respiratory infections and seasonal viruses. While it may seem overly-simplistic to some that a vitamin could help protect against colds and seasonal bugs, vitamin D is actually more than just what we think of as a “vitamin.” It’s actually an essential hormone we all need to ensure a properly functioning immune system.
The causes of vitamin D deficiency
As we previously mentioned, a lack of sunlight is the main cause of vitamin D deficiency in the UK. But vitamin D deficiency may also be the consequence of the consumption of an unbalanced diet, diseases that limit its absorption, or conditions that limit the conversion of vitamin D into active metabolites, such as liver or kidney alterations, or rarely due to some hereditary diseases.
Today we are exposed to countless toxic substances that directly affect the liver, since it is the primary site of biotransformation of foreign substances. The more toxins we encounter, the harder the liver has to work and subsequently, is unable to convert inactive vitamin D into active vitamin D as efficiently as it should.
How do I know if I’m vitamin D deficient?
Chances are, if you live in the UK, and you don’t currently take vitamin D supplements, you’ll be deficient. However, severe vitamin D deficiency may present as extreme tiredness, weakness and muscle and bone pain.
How to increase vitamin D levels
Sunbathing for 10 minutes per day without suncream is a safe and recommended way of boosting vitamin D levels, but of course, that isn’t possible for the majority of the year in the UK.
With that in mind, here are some other ways to increase your vitamin D levels.
Eat organic food and use toxic-free cosmetics
This will reduce the amount of chemicals and foreign substances that will affect the liver.
Eat full-fat foods
Fat-free and skimmed foods eliminate fat-soluble vitamins such as vitamin D and A.
Eat oily fish, meat and eggs
Kippers, sardines, mackerel, trout and salmon all contain vitamin D but remember, diet alone won’t get your levels to where you need them.
Avoid or minimise exposure to harmful/toxic substances
Things like tobacco, alcohol, drugs, plastics, and medications all affect the liver and decrease enzyme activity.
Take vitamin D supplements
Daily supplements or vitamin IV infusions can boost your levels.
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