The Sunshine Vitamin
G'Day,
I am sat writing this from sunny Australia, we decided to create memories with our big children before they go exploring on their own. We were going to opt for an adventure in a RV; after spending 3 weeks so far on the road with two teenagers it is safe to say we are relieved to have opted for apartments with a little space. One daughter, unnamed, nearly delayed our arrival into Australia by jamming her mobile under her plane seat, we were on the verge of having to wait for an engineer to retrieve it! Those of you with teenagers can imagine the raw terror at the thought of spending this amount of time with mum and dad minus a mobile, luckily the disaster was averted by the very lovely cabin crew.
The glorious weather along the Sunshine coast spurred me to write this newsletter with a focus on vitamin D, I am not trying to rub it in for those suffering the blustery winds back home. So, while I am waiting to reapply my sun lotion, I thought it would be a perfect time to share a little on the importance of monitoring your Sunshine vitamin. Vitamin D is an essential nutrient that plays a vital role in several aspects of health, from bone health to mood and mental health.
Aussies take the sun very seriously and it is reassuring to see only SPF 50 sold in the shops, but we do need some sun exposure – after all we make vitamin D from absorbing the sun rays. I often have clients who are not getting any sun because they are driving to / from work (which is inside), spending little time outside or applying SPF as soon as they step outside.
Did you know people with the lightest skin pigmentation can produce vitamin D up to 5 times faster than those with the darkest skin pigmentation and your ability deteriorates substantially as you age.
It’s a difficult balance, isn’t it? I usually tell my clients to enjoy 15-30 minute of sun daily without SPF before going inside or applying SPF, clearly if you feel the sun is too strong and your skin is burning ignore this advice.
Did you know the length of your shadow can help you determine whether you're getting enough UVB rays for Vitamin D production. If your shadow is shorter than your height (usually around midday), the sun is at a high angle, and this is the optimal time for Vitamin D synthesis.
If you want a more accurate estimate download a fab free app, D-Minder. It tracks the sun and tells you when you can get Vitamin D, considering your skin type, how much skin you have exposed, the weather, where you are in the world and your current level (if available). Yesterday we crossed the Tropic of Capricorn, and D-Minder told me the optimal time for vitamin D production was 11:42am. For 1000IU of vitamin D and with 50% exposed skin I needed to spend 15 minutes outside (compared to waiting 139 days for the next vitamin D opportunity in the UK). Look at the tutorial which will explain everything.
If you have worked with me, you already know when analysing blood results I look at optimal ranges. When it comes to vitamin D I will consider your sun exposure, diet, and supplements while factoring in your skin type, geographic location, age, and health conditions. As a general rule, a good level in a vitamin D blood test is 100 nmol/L, this should be adequate to get you through the darker months (before we pop out the other side into a glorious Summer – we can wish).
Did you know you can get a limited amount of vitamin D through food? Fatty fish, eggs, mushrooms and fortified foods. These foods all boast other great health benefits so adding them to your diet is a good idea.
Why test your vitamin D?
Bone health - insufficient levels can lead to weak bones, increasing the risk of osteoporosis.
Immune System Support - low levels have been associated with an increased risk of infections and autoimmune diseases.
Mood and Mental Health - vitamin D deficiencies have been linked to mood disorders and depression.
If you do want to test your vitamin D level as we head into Winter click the link below or drop me an email. The amount of sunlight (UV) in our winter months is insufficient and over the winter we need to draw on our bodily reserves, levels are likely to be lowest around March.
I offer a vitamin D check which includes:
A finger prick vitamin D test to be completed at home (worth £39).
A quick health questionnaire (so I can personalise my recommendations)
Medication interaction check (if necessary)
Personalised vitamin D supplement recommendation
All for £75 (if you already have your vitamin D level simply take off the cost of the test).
In the UK vitamin D deficiency is widespread and something I encounter daily in clinic. The NHS guideline is to consider a vitamin D supplement during the Autumn and Winter months.
Did you know choosing the correct form of vitamin D to supplement with is just as important as the supplementation itself. Vitamin D3 is the most bioavailable form of this nutrient and far preferable to Vitamin D2. Remember not all supplements are created equal and to always check medication interactions when considering a supplement.
Alternatively to help your vitamin D level through Winter I prescribe a holiday :)
Tasha
