Vitamin D: what you need to know

In the hustle and bustle of daily life, it's easy to overlook the importance of essential nutrients like vitamin D. But did you know that this humble vitamin plays a crucial role in maintaining our overall health and wellbeing? Let's dive into what you need to know about vitamin D and why it's so vital for your body.

What is vitamin D?

Vitamin D, often dubbed the "sunshine vitamin," is a fat-soluble vitamin that your body needs to function properly. Unlike other vitamins that primarily come from food, vitamin D can also be synthesised by your skin when exposed to sunlight¹.

The importance of vitamin D

Vitamin D plays a multitude of roles in your body, from supporting bone health and immune function to regulating mood and reducing inflammation. It helps your body absorb calcium, crucial for strong bones and teeth, and plays a role in muscle function and cardiovascular health².

Evolutionary perspective on vitamin D

The evolution of skin colour is deeply connected to vitamin D. Human skin colour evolved to balance the need for vitamin D production from sunlight with the need to protect folic acid from UV damage³. Those in regions with less sunlight developed lighter skin to optimise vitamin D synthesis, while those in sunnier regions evolved darker skin to protect against UV radiation.

Sources of vitamin D

While sunlight is the primary source of vitamin D, certain foods can also contribute to your intake. Fatty fish like salmon and mackerel, egg yolks, fortified foods such as breakfast cereals and dairy products, and even mushrooms exposed to sunlight are all good sources of vitamin D⁴.

Vitamin D deficiency: a common concern

Despite its importance, many people worldwide are deficient in vitamin D. Factors such as spending more time indoors, wearing sunscreen, having darker skin, and living in regions with limited sunlight can all contribute to vitamin D deficiency⁵.

The role of supplements

If you're unable to get enough vitamin D from sunlight and food alone, supplements can help fill the gap. However, it's essential to consult with a healthcare professional before starting any new supplement regimen to determine the right dosage for you.

Understanding your vitamin D levels

Regular testing of your vitamin D levels can provide valuable insights into your overall health. MyHealthChecked's Vitamins & Minerals Blood Test offers a convenient way to assess your vitamin D status and ensure you're getting enough of this vital nutrient.

Vitamin D and genetics

Did you know that your genetic makeup can also influence how your body processes and utilises vitamin D? MyHealthChecked's Vitamins & Minerals DNA Test can uncover insights into your genetic predisposition for vitamin D metabolism, helping you tailor your nutrition and lifestyle choices accordingly.

Take action today

Don't wait until you experience symptoms of vitamin D deficiency to take action. Whether it's through regular blood tests or genetic analysis, understanding your vitamin D status is key to maintaining optimal health and wellbeing.

Reviewed by Dr Gavin Ralston

References

1. Holick, M. F. (2007). Vitamin D deficiency. New England Journal of Medicine, 357(3), 266-281. doi:10.1056/NEJMra070553
2. Cashman, K. D., Dowling, K. G., Škrabáková, Z., et al. (2016). Vitamin D deficiency in Europe: pandemic? American Journal of Clinical Nutrition, 103(4), 1033-1044. doi:10.3945/ajcn.115.120873
3. Ginde, A. A., Liu, M. C., & Camargo, C. A. Jr. (2009). Demographic differences and trends of vitamin D insufficiency in the US population, 1988-2004. Archives of Internal Medicine, 169(6), 626-632. doi:10.1001/archinternmed.2008.604
4. Jablonski, N. G., & Chaplin, G. (2010). Human skin pigmentation as an adaptation to UV radiation. Proceedings of the National Academy of Sciences, 107(Supplement 2), 8962-8968. doi:10.1073/pnas.0914628107
5. NHS. (n.d.). Vitamin D. Available from: https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-d/