What are natural sources of Vitamin D when the weather is bad in the UK?

Vitamin D is essential for maintaining healthy bones, muscles and immune function. However, in the UK, bad weather often limits our exposure to sunlight, which is the primary natural source of vitamin D. According to the National Diet and Nutrition Survey, 29% of adults experience low vitamin D levels between January and March, and for 11-18-year-olds, this figure rises to 37%. Typically these figures improve during the summer, however, the Great British summer can mean that sunlight remains at a premium. In this article, we will explore the best natural sources of vitamin D available when the weather is bad in the UK, explain why vitamin D is important for your body and discuss the daily requirements you need to stay healthy.

Key Takeaways

Here are the 5 biggest points made in this article about vitamin D and the natural sources of vitamin D you can use when the weather is bad:

• Vitamin D is crucial for maintaining healthy bones, muscles, and immune function.

• Insufficient Vitamin D disrupts calcium and phosphate regulation, leading to bone deformities like rickets in children and osteomalacia in adults.

• Vitamin D aids in calcium absorption, essential for bone and muscle health. It also supports the immune system, protecting against infections and illnesses.

• The best natural sources include oily fish such as salmon, mackerel, and sardines, which are rich in Vitamin D stored in their fat. Additionally, egg yolks, red meat, and liver contribute to dietary intake. Mushrooms exposed to UV light are the only plant source of Vitamin D.

• The recommended daily amount of Vitamin D is 10 micrograms daily. This is usually achievable through sunlight exposure and a balanced diet during the summer months. However, from October to March, supplements are recommended.

Why is a lack of Vitamin D bad for you?

A lack of Vitamin D is considered to be bad for you because it disrupts the regulation of calcium and phosphate in your body. These nutrients are important for maintaining healthy bones, teeth and muscles. According to the NHS, without good levels of Vitamin D, there is a risk of developing bone deformities such as rickets in children, a condition which causes soft and weak bones. In adults, a deficiency can lead to osteomalacia, a condition that causes bone pain and tenderness due to softened bones. Ensuring you have sufficient Vitamin D levels is crucial for your overall.

Why is Vitamin D important for your body?

Vitamin D is important for your body because it helps absorb calcium, which is essential for building and maintaining healthy bones and muscles. Vitamin D also supports the proper functioning of the immune system, helping to protect against infections and illnesses, according to the British Nutrition Foundation. Without enough Vitamin D, your body struggles to keep your bones strong and your immune system functioning effectively.

What are the best natural sources of Vitamin D?

The best natural sources of Vitamin D include oily fish like salmon, mackerel, and sardines, according to the British Heart Foundation. These foods are rich in Vitamin D and provide a significant portion of the recommended daily intake. Other good sources are egg yolks, red meat, and liver. Certain mushrooms also have the unique ability to produce Vitamin D when exposed to UV light (Marengo & Petre, 2020).

Some foods are fortified with Vitamin D, including breakfast cereals, plant milks like soy, rice, oat and almond milk, as well as certain fat spreads. You may wish to check the packaging of these products to see if they have added Vitamin D. In some countries cow’s milk is fortified with Vitamin D, however, this is not the case in the UK.

For those who might struggle to get enough Vitamin D through diet alone, supplements are often recommended. They come in two forms. The forms are vitamin D2 which is typically from yeast or mushrooms exposed to UV rays, and Vitamin D3, which is taken from fish oil or sheep’s wool. Vegan options for vitamin D supplements are available and are often derived from lichen.

How much Vitamin D do I need each day?

According to the British Heart Foundation, the recommended daily amount of Vitamin D is 10 micrograms. However, it is hard to get this amount from food alone. The average intake in the UK is less than three micrograms. Most of the Vitamin D we get is produced by our skin when we are exposed to sunlight.

The British Heart Foundation also states that between April and September, a combination of sunlight and a healthy, balanced diet provides enough Vitamin D for most people. Between October and March, it is advisable to take a Vitamin D supplement. This is particularly important for people who spend more time indoors, cover up when they are outside and for young children and babies who should take a supplement all year round.

Sources

Vitamin D - NHS