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Everything to know about the sunlight hormone and its impact on your body.
Written by: Olivia Aurora
Written on: March 12, 2024
Vitamin D also known as the sunshine vitamin has a crucial role in a multitude of bodily functions that range from bone health to immune function and mood balance. With the absence of sunshine in the UK during the fall and winter months, it's best to be prepared early. So, we're diving into how you can optimise your sunlight vitamin status before you get behind.
Vitamin D is actually a prohormone that your body synthesizes from sunlight and converts into an active steroid hormone, not a vitamin as the name suggests. It has mainly two crucial forms: Vitamin D2 (from plant sources) and Vitamin D3 which is what your body synthesizes as a response to sunlight and can also be found in animal sources like egg yolks and fatty fish.
Low vitamin D levels and a lack of calcium and phosphorus absorption can cause bone pain, bone fractures, muscle pain, and muscle weakness. Low vitamin D levels in older adults (less than one ng/mL) are linked to increased risk of bone fractures in severe cases. It's also important to keep a note and look out for further signs of deficiency that we may sometimes not associate with absence of sunlight such as
Sunlight: When UVB rays hit the skin the body in turn is triggered to synthesis Vitamin D3
Nutrients: Certain foods contain Vitamin D or are added to them. Fatty fish like Salmon, Tuna, Mackerel as well as egg yolks and fortified dairy products are all good sources.
Supplementation: Many brands now offer good options for Vitamin D if one is deficient.
Typically, a dose looks like 10 micrograms a day, with upper limit for adults around 100 micrograms (4,000 IU) per day, according to the NHS.
Bone Health: The main function of Vitamin D is to help the body absorb calcium and phosphorus which are key to bone formation and strength.
Immune Function: Vitamin D is essential to lower inflammation and fight off infections.
Mood Regulation: Vitamin D has been shown to majorly influence ones mood. Disorders such as depression and SAD (seasonal affective disorder) can be alleviated.
Heart Health: Vitamin D has been shown to regulate blood pressure thus reducing inflammation and protecting against Cardiovascular disease.
There are simple, actionable tips that you can do to gradually increase your intake of Vitamin D, which experts say should begin when your skin stops producing, which is generally early October in the UK. However, certain groups, including those who don't go outside often, cover up their body, or have darker skin, might need year-round supplementation.
Vitamin D is an essential nutrient needed to perform vital bodily functions and well-being. It is therefore important to incorporate it into one's diet through sunlight exposure, dietary intake or supplementation when necessary in order to reach the optimal levels needed for good overall health.
This article is for informational purposes only, even if and regardless of whether it features the advice of physicians and medical practitioners. This article is not, nor is it intended to be, a substitute for professional medical advice, diagnosis, or treatment and should never be relied upon for specific medical advice. The views expressed in this article are the views of the expert and do not necessarily represent the views of Healf
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