There has been a lot of noise in the media over the last few years about vitamin D, COVID19 and immunity. Recent research also shows strong associations with low vitamin D status and obesity.
You may be are aware that vitamin D is produced in the skin after exposure to sunlight and that it promotes calcium absorption from food to keep bones strong and free from osteoporosis.
But were you aware of its role in ensuring a healthy immune response?
Vitamin D exerts effects on may physiological processes, including the immune system. Research shows that both the adaptive and the innate immune system are impacted by vitamin D metabolites – and vitamin D plays a role in priming infection fighting ‘T’ cells and regulating the production of inflammatory proteins called ‘cytokines’.
Everyone should take 10 micrograms of vitamin D per day
Whilst there is still insufficient evidence to conclusively prove that vitamin D beneficially affects COVID19 outcomes, there is plenty of evidence to support the importance of adequate vitamin D intake for immune support and the maintenance of bone and muscle health.
In fact, the governments updated advice around vitamin D during the pandemic is that everyone should consider supplementing with 10 micrograms of vitamin D per day. But is that enough?
So how can you ensure you are getting enough vitamin D?
Many of us struggle to get enough vitamin D from sunlight exposure and diet alone. Less time spent outside, SPF and limited food sources of vitamin D make it difficult to maintain optimal circulating levels.
In addition, some people have gene variants that predispose them to lower levels of vitamin D. I am one of them, and need to supplement far more than the recommended 10mcg per day in order to keep my levels in the ‘sufficient’ range. For this reason, it’s a very good idea to get your levels checked. The NHS offer a quick and easy at home, finger- prick test for £30. you can order your test using this link
http://www.vitamindtest.org.uk/index.html
Good Dietary Sources of vitamin D
- Oily fish like salmon, herring, tuna and mackerel
- Liver
- Egg yolks
As an alternative to a vitamin D supplement, consider taking cod liver oil. You only need 1 tsp per day (or 2 capsules if you prefer), and this should provide your daily recommended dose of 10 micrograms. It’s a great source of vitamin A too. Don’t take more than the recommended daily dose, and don’t take fish liver oils if you are pregnant.
