Food & recipes

Do I REALLY need to supplement Vitamin D?

Feeling the lack of sunshine? You might need a little help with a supplement

Have you ever noticed how much better you feel after a week in the sun? Being out in the sun gives us a vital vitamin called D3 that helps us absorb calcium and affects our mood as well as helping our bones, teeth, hair and nails. That’s great for us in the summer, but not so great in the winter months when lack of sunlight leaves us seriously depleted. Eating certain foods and spending time outdoors can help, but if you need a bit of an extra boost NOW and VitOrtho have a variety of strengths and ranges of D3 to get you back feeling sunny in no time.

How much is enough?

According to the Vitamin D council and the Royal Osteoporosis Society, exposing just your face and hands to the barely discernible rays throughout six months of the year isn’t going to cut it. Baring your forearms and lower legs for 30 minutes a day between 10am and 3pm is going to make a difference, but who, apart from your postman is actually doing that? Apart from two weeks in the summer, we are usually in offices, cars, houses or it’s just too cold and wet outside to oblige. It is advised that anyone over the age of one should have at least 400IU per day in addition to any sunlight exposure.

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Food sources

A diet rich in salmon, cod, canned sardines and tuna all contain good amounts of Vitamin D. If you’re vegan, mushrooms contain a small amount, but this is still not enough for our daily requirements during the winter months.

Vitamin D and hormones

Vitamin D is different to other vitamins, it regulates more than 200 different genes by virtue of the fact that it’s a steroid hormone. Among other things it helps immunity and regulates hormones such as insulin and manages ovulation. It also crucially helps with calcium absorption – very important for bone density. Consider a food supplement if you’re concerned you may be deficient, and next time the sun shines, make a point of getting out at lunchtime and let’s see those legs!

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The Magnesium link

Magnesium deficiency and chronic inflammation can affect vitamin D synthesis so be aware of your magnesium levels – great food choices to boost magnesium levels include: pumpkin seeds, Brazil nuts and almonds, green leafy vegetables, legumes and wholegrains. Unfortunately mineral levels in our soils worldwide are, generally speaking, not as high as they were 70 years ago, so choose organic where you can. Dark chocolate does contain magnesium, but also sugar, which has a negative effect on the body. If sugar cravings are strong, it could mean that the body is actually craving magnesium – the body gives us signals – we just have to listen! Magnesium is a powerful stress reliever and a supplement of Magnesium Bisglycinate combined with Taurine has a calming affect on the brain and nervous system and can be invaluable for those in perimenopause or menopause, paving the way for improved sleep and reduction in anxiety.

Image Credit: £15.60, sironasupplements.co.uk

For more information or to purchase supplements, visit sironasupplements.co.uk