Most of us don't worry about getting enough vitamin D when the weather is warm and the sun is shining. But as winter approaches and days become cloudier and nights longer, you may be wondering if taking a vitamin D supplement might be helpful, and what benefits vitamin D supplements can have. I don't know.
The best way to get vitamin D during the summer is to get some sunlight. Ultraviolet light (particularly the shorter wavelengths of UVB) interacts with a type of cholesterol. 7-dehydrocholesterol Converted to vitamin D in the skin.
Since vitamin D production is dependent on UVB, this means our ability to produce vitamin D. decreases during winter.Also produces vitamin D depends on where you livePeople who live closer to the equator produce more vitamin D than people who live very close to the equator.
Vitamin D deficiency is British problems during the winter. This is due to its northern location, cloudy weather and less time spent outdoors.
A study of over 440,000 people in the UK found that: 18% had vitamin D deficiency during the winter. Vitamin D deficiency is even higher in certain ethnic groups, with data showing that 57% of Asian participants and 38% of Black participants were vitamin D deficient. This is because the melanin content of the skin determines a person's abilities. Converts UVB to vitamin D.
Given the prevalence of vitamin D deficiency in the UK and its importance to our health, in 2016 the UK Nutrition Science Advisory Committee outlined recommendations for vitamin D deficiency. amount of vitamin D People should aim to arrive in winter.
They recommend that people aim to get 10 micrograms (or 400 IU – International Units) of vitamin D per day. This will help people avoid severe deficiencies. This can be achieved by taking supplements or through your diet. certain foods Fatty fish such as herring, mackerel, and wild-caught salmon are rich in vitamin D. For example, 100 grams of fresh herring contains about 5 micrograms of vitamin D.
The most obvious benefits of taking vitamin D supplements are: bone health. In fact, vitamin D is first discovered 100 years ago, it was known for its ability to prevent rickets, a disease that weakens and bends bones.
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It's rickets less common Even in the UK today, a lack of vitamin D can cause this condition in children. In adults, vitamin D deficiency can cause bone pain, tenderness, and muscle weakness, as well as an increased risk of osteomalacia, often referred to as “cartilage disease.” This can lead to bones becoming weaker or softer.
The reason why vitamin D deficiency has such an impact on bone health is because of the relationship between the vitamin: calcium and phosphate. Both of these minerals help keep your bones strong, but you need vitamin D to strengthen and strengthen your bones.
Other health benefits
In addition to their skeletal effects, a growing body of research is beginning to show that vitamin D supplements may have additional benefits for our health.
for example, research result There is an association between vitamin D deficiency and an increased risk of certain viral diseases, including: cold, influenza and COVID.
Similarly, some studies including my own – Demonstrated in cell models that vitamin D promotes immunity against microorganisms such as the bacteria that cause tuberculosis. This means that vitamin D may be able to prevent some types of infections.
Vitamin D may also dampen inflammatory immune responses, which may protect against autoimmune diseases such as: multiple sclerosis and rheumatoid arthritis.
A 2022 study of more than 25,000 people age 50 and older found that taking 2,000 IU (50 micrograms) of vitamin D supplements daily caused the following symptoms: 18% lower risk It can cause autoimmune diseases, especially rheumatoid arthritis.
Vitamin D supplements may also be associated with a lower risk of cardiovascular disease.a Australia's major researchA study of more than 21,000 people between the ages of 60 and 84 found that those who took 2,000 IU daily vitamin D supplements for five years were less likely to have a major cardiovascular event (stroke or heart attack) than those who did not. etc.) was found to be of low risk. I didn't take any supplements.
It is currently unknown why vitamin D provides such benefits in other areas of our health. It's also worth noting that in many of these trials, very few participants were actually vitamin D deficient. One might speculate that the observed health benefits might be even greater in people with vitamin D deficiency, but it will be important to study these factors in future studies.
Although it is too early to tell whether vitamin D supplements have widespread health benefits, it is clear that they are beneficial for bone health. Especially if you are over 65, have dark skin, or spend a lot of time indoors, it may be worth taking supplements during the winter months, as these factors can make your health worse. There may be. Increased risk of vitamin D deficiency.
This study also shows that vitamin D supplementation advice needs to be reconsidered. In the UK, it is recommended to take 400 IU of vitamin D per day, but many trials have shown that 2,000 IU per day is associated with health benefits.
