Why You Need Vitamin D This Winter!

I am sure we have all noticed that winter is here, the weather is colder, the mornings and nights are dark and my horses' have pulled out their thick pyjamas. The big orange ball in the sky has been trying to appear recently but its attempt is not helping to keep me warm either. I am sure we can all relate here in the UK. Another downside of winter is that in the UK a large proportion do not get sufficient vitamin D putting us at risk of developing a vitamin D deficiency! So what do you do? Well in this blog I will explain everything you need to know.

What is Vitamin D and Why Do We Need It?

Vitamin D is a nutrient that plays several important roles in our health, including:

• Strengthening bones: helps the body absorb calcium and phosphorous to help maintain bone density and stress. As an equestrian this is important to consider as vitamin D deficiency increases our risk of stress fractures (Miller et al., 2016).

• Immunity: vitamin D plays a role in our immune function helping us fight off infections.

• Supporting mental health: Low levels of vitamin D have been linked to feelings of sadness and seasonal affective disorder (SAD) (Wilkin et al., 2006).

• Improving sleep: vitamin D plays an important role in sleep regulation and low vitamin D status is associated with sleep disturbances (Muscogiuri et al 2019).

Low levels of vitamin D has also been correlated with reduced muscular strength (Beaudart et al., 2014) and performance (Bislev et al., 2021).

Why is Vitamin Deficiency Common in Winter?

In the summer months, our bodies can typically produce enough vitamin D through sunlight exposure. But during autumn and winter, this becomes harder due to:

• Reduced sunlight: the days become shorter so sunlight exposure is shorter and weaker.

• Clothing: Even when outside, the colder weather causes us to wrap up in layers, reducing the skin exposure needed for vitamin D production.

• Low food intake: the average adult only consumes around 4micrograms/day (Buttriss et al., 2022) in the UK from food alone, which does not meet the recommended level of 10micrograms/day.

How Can We Stay Healthy?

1. Take a vitamin D supplement: The UK government recommends that everyone should consider taking a vitamin D supplement through winter. A daily dose of 400IU or 10 micrograms is usually sufficient to meet your needs.

2. Eat vitamin D rich foods: you can boost your vitamin D intake by including foods which are rich in vitamin D such as oily fish, eggs and fortified cereals. Although, food sources may not meet the recommended levels still meaning supplementation may still be needed.

3. Seek professional advice: if you are unsure of your vitamin D levels or the right supplement for you, consult a professional.

   
   

Final Thoughts

Don't let a lack of sunshine during winter take a toll on your health or performance. By taking a vitamin D supplement and including vitamin D rich foods you can support your bones, immune system and mental well-being through winter.

If you'd like personalised advice or have question about your nutritional needs, feel free to reach out, I am here to help.

Stay healthy and strong everyone!

Here is a photo of Ainsley and I from when the sun was certainly out and we thought we were in Hawaii!

Photo credits: Lorena Rossi

April x