Vitamin D is a fat soluble vitamin and hormone which is vital in your body for a wide range of tasks including helping to boost your immunity, healthy mood and supporting your body’s structure – this includes strong bones and muscles.

An estimated 73% of adults suffer from inadequate vitamin D levels, with almost 60% of women living in southern areas being completely deficient during the cooler months.

Vitamin D is derived from UVB waves from the sun and from foods such as oily fish and egg yolks. Low levels of vitamin D have also been associated with an increased risk of certain cancers and other chronic diseases, including insulin resistance, diabetes, metabolic syndrome, cardiovascular disease and infections.

Deficiency can be caused by lack of exposure to the sun, low fat diets, some medications, digestive issues (malabsorption), kidney disease, people at higher risk are people who are older, housebound, darker skinned, and those who wear covered clothes, work indoors or avoid sun exposure.

A number of important enzymes involved in the conversion and activity of vitamin D are magnesium dependant, so you need to ensure you have enough magnesium in your system for vitamin D to be absorbed and function well. It is not unusual for people to be deficient in magnesium and vitamin D; and therefore need supplementation of both.

Foods containing vitamin D:

  • Canned salmon with bones
  • Calamari
  • Mackerel sardines and other oily fish
  • Pickled herring
  • Full fat cheese, milk
  • Egg yolks

Remember that vitamin D is a fat soluble vitamin which means you need to eat fat including cholesterol to be able to absorb vitamin D. If you need help to know if and how to supplement, book in to see a Nutritional Medicine Practitioner.

Fiona Kane

Nutritional Medicine Practitioner, Holistic Counsellor and Transformational Life Coach