Before Christmas we were all struck down with the dreaded flu, our local pharmacist recommended increasing our vitamin D intake. We were very fortunate and had a week in Morocco booked, which was just what the doctor (or in this case pharmacist) ordered. If you’re considering boosting your vitamin D levels in the winter read on.
How to boost your Vitamin D levels
Vitamin D is an important nutrient that helps the body absorb calcium, which is necessary for strong bones. It’s also been linked to a number of other health benefits. In the winter months it can be more difficult to get enough vitamin D due to shorter days and less sun exposure. Here are a few ways to boost your vitamin D intake during the winter:
- Get some sunlight: Even in the winter, the sun can still produce some vitamin D. Try to get some sunlight on your skin for a few minutes each day, especially during the middle of the day when the sun is at its highest. (If you’re very lucky, consider a winter holiday. This can help boost your vitamin D levels and provide a welcome break from the cold weather).
- Eat vitamin D-rich foods: Some good sources of vitamin D include fatty fish, such as salmon and mackerel, eggs, and fortified foods like milk, orange juice, and cereal.
- Take a vitamin D supplement: If you’re not getting enough vitamin D from your diet and sun exposure, you may want to consider taking a vitamin D supplement. It’s important to remember that it’s possible to get too much vitamin D, so it’s a good idea to seek medical advice before supplementing.
Shown above Linwoods Milled Flaxseed with Biocultures & Vitamin D. 20mg supplies 100% of the RI of vitamin D and 6g of fibre. I add it to yogurt and porridge.
Vitamin D and the menopause
During menopause, women may experience a decline in estrogen levels, which can lead to an increased risk of osteoporosis and bone fractures. Vitamin D may be particularly important for women during this time, as it helps the body absorb calcium, which is necessary for healthy bones.
Some research suggests that vitamin D may also have other potential benefits for women during menopause, such as reducing the risk of certain types of cancer, improving cardiovascular health, and reducing the severity of menopausal symptoms, such as hot flushes and night sweats. However, more research is needed to confirm these potential benefits.
If you’re considering taking a vitamin D supplement, here are a few things to consider when choosing one:
- Look for a reputable brand.
- Ask for recommendations.
- Look for a supplement that provides the right dosage for your needs. The recommended daily allowance (RDA) for vitamin D varies based on age and other factors, so it’s important to choose a supplement that meets your specific needs.
- Consider the form of vitamin D: Vitamin D supplements are available in several forms, including D2 and D3. D3 is generally considered to be more effective at raising vitamin D levels in the body.
- Choose a supplement that’s easy for you to take: Vitamin D supplements come in different forms, including tablets, capsules, and liquids. Choose a form that’s easy for you to take and that meets your personal preferences.
- Before starting any new supplement regimen, it’s a good idea to talk to your doctor or pharmacist to make sure it’s safe and appropriate for you. They can help you determine the right dosage and ensure that the supplement doesn’t interact with any medications you’re taking.
The amount of vitamin D you need depends on your age, sex, and life stage. The recommended daily allowance (RDA) for vitamin D is:
- For adults and children over the age of 1, the RDA is 600-800 IU (international units) per day
- For infants under the age of 1, the RDA is 400 IU per day
If you’re considering boosting your vitamin D levels in the winter months I hope this has helped.
Much love Charlotte x