We all know we should be taking a vitamin D supplement as the days grow shorter, but we rarely do, and we rarely know why, except that the sun helps vitamin D production and that’s good for our bones…

This blog then, is a gentle reminder of the importance of vitamin D and the role it plays in our bodies, and why we should perhaps consider taking a supplement.

It’s been said that living in the northern hemisphere as we do, vitamin D should be taken every day, not just during the shorter ones, but how does the sun affect vitamin D anyway?

UV B radiation and Vitamin D

During exposure to sunlight the skin absorbs UV B radiation, which is converted to previtamin D3, through some clever scientific way this is transformed into vitamin D3. The most natural way to boost our vitamin D levels is in the sunshine, and even only 15 minutes can do it.

Don’t worry though, applying sunscreen to protect the skin from UV B rays isn’t enough to completely stop the process, especially as most of us don’t use enough or use it irregularly!

Now let’s look at the role of vitamin D in our bodies…

Bone strength

Starting with the obvious – But did you know that vitamin D itself doesn’t do the job of strengthening our bones? In fact vitamin D helps the body absorb calcium, BUT magnesium helps the body absorb vitamin D!

Are you with me? Magnesium helps the vit D get in, the vit D helps the calcium get in… And that’s how bones are strengthened (weight bearing exercise is still important too!)

Immune system support

Vitamin D supports a balanced immune response and has positive implications for autoimmune disorders like Multiple Sclerosis.

By supporting the production of antimicrobial peptides and activating immune cells, vitamin D acts as a powerful ally in fortifying our immune defences.

Reduction of inflammation

The inflammatory response is linked to the immune system, so by balancing immunity, reducing pro-inflammatory mediators and increasing the production of anti-inflammatory proteins, vitamin D can actually reduce inflammation.

Muscle growth

Now, I’m not focusing on getting ripped and rippling muscles (although if that’s your goal, fill your boots), but I am looking at the importance of balance and reducing the number of falls as we age.

The National Library of Medicines published a review that showed neuromuscular function is improved by vitamin D, making our gross motor functions more stable by reducing ‘body sway’.

Lowering blood sugar

This one surprised me too! Apparently most people with Type 2 Diabetes are deficient in vitamin D and taking a supplement has been shown to improve glucose and lipid metabolism in insulin resistance…

So, there you go! Vitamin D is better for you than you might have first realised – not that it’s a miracle cure-all pill, but it might make life easier during the darker months. Of course, you can still find a spot of sunlight around in the autumn and winter, so get out and enjoy what you can, followed by a vitamin D rich meal of fatty fish, eggs and cheese! If you’d like to read the same studies as I did, you can find them all in the National Library of Medicines (I’ve already linked to a couple) and National Institutes of Health, where you will also find the recommended daily intake and a list of food sources…