Getting enough vitamin D—which is responsible for boosting our immunity and aiding with calcium absorption—is incredibly important for the human body.
Photo: Greg Adamski. Vogue Arabia, April 2022
Sunlight exposure is (in theory) at its highest between April and September, meaning we can absorb vitamin D naturally from the sun’s rays. It’s worth noting, however, that vitamin D deficiency is common, affecting around a billion people on the planet. As fall draws in, we’ll experience even less sunlight, so ensuring you have adequate vitamin D levels is even more important. Nutritional therapist Farzanah Nasser breaks down the signs of vitamin D deficiency and recommends accessible foods that are rich in vitamin D.
What is vitamin D?
Vitamin D helps to regulate calcium and phosphate levels in the body, which affect our bones and muscles. While often thought of as a mineral, it is a hormone that we primarily synthesize from the sun.
How does it function in the body?
Vitamin D is absorbed through the skin via receptor cells and then stored within the body, where it can remain inactive until needed. The liver and kidneys then convert stored away vitamin D into the active form that the body requires when necessary.
In severe cases, long-term vitamin D deficiencies can cause rickets in children and osteoporosis in adults. Nasser says that “maintaining a good vitamin D level during the autumn can help prevent colds and flus. Studies have shown that high levels of colds and flu occur during the winter and there might be a correlation between us having the lowest levels of vitamin D as well.” To boost vitamin D levels in these cooler months “try to get around 15 to 20 minutes of sunlight on your skin between 9 am in the morning and 3 pm in the afternoon, then apply SPF immediately after.” Nasser adds, which has also been recommended by Columbia University Irving Medical Center. This should not be practiced without wearing a broad-spectrum SPF during the summer when sun exposure is at its highest.
How do I know if I am vitamin D deficient?
First and foremost, talk to your GP if you are concerned about whether you’re getting enough vitamin D. Signs of a vitamin D deficiency can include: fatigue, weak nails, hair loss and constantly getting ill. “GPs can not only test your vitamin D levels but can help you draw together a supplement plan. I recommend getting this done at the end of September, so you can gauge how well your body was able to absorb vitamin D over the summer,” Nasser explains.
Which foods are rich in vitamin D?
Oily fish is a great source of vitamin D. “You can think of the acronym SMASH to help you: salmon, mackerel, anchovies, sardines and herring,” says Nasser. Egg yolks and red meat are good sources too, as well as vitamin D fortified breakfast cereals.
Always consult the advice of a doctor before creating a supplement plan.
Originally published on Vogue.com
Read Next: The 5 Key Vitamins You Could Be Deficient In
