I had a blood test recently and was surprised to hear I was 'on the low side' of Vitamin D. This came as a bit of a shock to me as I spend a good couple of hours a day, at least, walking outside. Eek! But as the days get shorter and the weather gets colder, I've been reminded of the importance of vitamin D, especially as I live in the northern hemisphere.
Vitamin D is a crucial nutrient that plays an essential role in keeping our bodies healthy and happy. I immediately started taking a vitamin d supplement (in the form of a spray - easy peasy to take!)
Here’s why you should also consider taking a vitamin D supplement, and how you can get it from your foods.
Why We Need Vitamin D
Vitamin D is important for a whole host of reasons. It helps our bodies absorb calcium, which is essential for strong bones and teeth. It also plays a role in regulating our immune system, which helps us fight off infections and diseases. Vitamin D is important for muscle function and can even improve our mood.
How to Get Vitamin D from Foods
While it’s true that the best source of vitamin D is sunlight, it’s also possible to get it from certain foods. Foods that are high in vitamin D include fatty fish like salmon and tuna, egg yolks, and fortified foods like milk and cereal. However, it can be difficult to get enough vitamin D from food alone, which is why many people choose to take a supplement.
Supplements and Foods that Help Absorb Vitamin D
As well as taking a vitamin D supplement, there are other supplements and foods that can help our bodies absorb vitamin D. I also take a good quality magnesium supplement, which is important for the activation of vitamin D in our bodies. Foods that are high in magnesium include almonds, spinach, and avocado. Vitamin K2 is also important for vitamin D absorption, and it can be found in foods like cheese, egg yolks, and fermented foods like sauerkraut.
Who is at Risk for Vitamin D Deficiency?
Certain groups of people are more at risk for vitamin D deficiency than others. These groups include people who live in the northern hemisphere, people with darker skin, and people who are overweight or obese. Older adults and people who spend a lot of time indoors are also at risk for vitamin D deficiency.
Signs and Symptoms of Vitamin D Deficiency
If you’re not getting enough vitamin D, you may experience a variety of symptoms. These can include fatigue, muscle weakness, bone pain, and even depression. In severe cases, vitamin D deficiency can lead to conditions like osteoporosis and rickets.
Vitamin D is an essential nutrient that we all need, especially during the winter months. While it’s possible to get vitamin D from food, it can be difficult to get enough, which is why many people choose to take a supplement. By making sure you get enough vitamin D, you can keep your bones strong, your immune system healthy, and your mood elevated.
Or you could just book a holiday abroad for some winter sun - oh yes please! ZEST ENERGY TIP It's certainly harder to get outside for a walk when the weather is wet and cold. However, it's important to get some natural light every day - especially in the mornings. Why not arrange to meet a friend for a walk / chat / coffee? I would also reommend considering taking a vitamin D supplement through the winter.
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