Until at least April, it is hard to get enough vitamin D, so here are some tips on how to supplement:
1.The most effective vitamin source is D3. D2 (often prescribed) will do, but isn’t as effective*.
2.Supplements of D3 are absorbed just as easily into the body as from dietary sources or from the sun*.
3.Cod liver oil contains lots of vitamin D, but take care not to over suplement due to high vitamin A levels*.
4.The average person can safely supplement with 5000iu´s*.
5.10,000 iU´s is the average persons maximum daily dose and shouldnt be exceeded*.
6.A study found supplementing with 4000iU´s of vitamin D was enough to bring a significant majority of adults out of vitamin D deficiency**.
7.Sun beds provide sufficient UVB radiation (required for vitamin D production in skin) even in short sessions*.
8.Not all D3 supplements are vegetarian friendly.
9.A vitamin D supplement is around 65 times cheaper than a boring 6 day budget holiday to Majorca and lasts around 2 times longer!*** That’s roughly 130 times more cost effective, and no drinking their dodgey water what don’t taste like what it oughta!
***Based on 100 doses/supplement and 6 days of casual sunlight making up for 49 days without sufficient sun exposure thanks to fat soluble vitamin D storage (study).
8 Vitamin D facts make Londoners want to supplement!
1. Vitamin D controls over 1000 body processes (including immune function, bone density and anti-ageing). (1,2)
2. 50% of UK adults are vitamin D deficient. (3)
3. Vitamin D production is optimal at midday, so the shorter your shadow, the more you make (relative to your height of course). (4)
4. In summer, two or three 20-30 minute exposures of mid-day sunlight/week is enough in the UK. (3)
5. You make less vitamin D from the sun the greater;
your skin is pigmented (if could take 15mins for fair skin, compared to 2 hours for dark)
your distance from the equator (3,5)
6. Clouds, sunscreen and air pollution all decrease vitamin D production from the sun. Glass completely blocks it! (4)
7. Between October and April, 90% of the UK don’t produce enough vitamin D from sun exposure, so must rely on diet. (3)
8. Few foods contain substantial vitamin D, oily fish, beef liver and egg yolks. (3,5)
Look out for the next article, how to supplement your vitamin D!
Alex Horne Chiropractic – Where the sun is always shining (from directly overhead). Don’t miss our special offer!
3) Pearce SH, Cheetham TD; Diagnosis and management of vitamin D deficiency. BMJ. 2010 Jan 11;340:b5664. doi: 10.1136/bmj.b5664
5) Vitamin D clinical guideline, NHS North of Tyne (2011)