The days are getting shorter as we step on towards Winter. Surprisingly, many people struggle with symptoms like fatigue and mild depression in the winter, yet few realise that the reason for their problems might be vitamin deficiency. In a series of blogs I am going to look at the most common vitamin deficiencies and which foods and supplements to consume to counteract these deficiencies.

Vitamin D

Oftentimes the assumption is: “I eat normal food and lead a normal life, I’ve always managed without supplements or additional help!” 

The truth is that the food and the lifestyle we consider “normal” is not always sufficient to keep us healthy and energised - especially if we live in a region like Ireland with little sunlight during winters, experience stress or suffer from certain health problems that affect the absorption of nutrients.

In our latitudes, sunlight doesn't contain enough UVB radiation in winter (October to early March) for our skin to be able to make vitamin D. As it is difficult to get vitamin D from food alone, it is often recommended to take a supplement during winter months in order to avoid a vitamin D deficiency.  

It's also good to remember that cold weather can affect your entire body in a number of ways adding extra challenges.

What sets vitamin D apart from other nutrients is the fact that it can be synthesised by the human body through the action of sunlight.  These nutrients are needed to keep bones, teeth and muscles healthy.

Between late March/early April to the end of September, most people can make all the vitamin D they need through sunlight on their skin and from a balanced diet.

But between October and early March we do not make enough vitamin D from sunlight.

Vitamin D is found in a small number of foods.

Sources include:

• oily fish – such as salmon, sardines, herring and mackerel

• red meat

• liver

• egg yolks

• fortified foods – such as some fat spreads and breakfast cereals

Another source of vitamin D is dietary supplements. Since it's difficult for people to get enough vitamin D from food alone, we should consider taking a daily supplement containing 10 micrograms of vitamin D during the autumn and winter.

Check out the Vitalis Health shop online at https://vitalishealth.co.uk/health-shop-vitalis/ or in person at our Howard Street clinic to purchase a range of vitamin supplements.

If you are concerned you might be deficient in Vitamin D then why not book a private blood test at Vitalis Health? Our health clinician Tina is highly experienced in administering blood tests. You will receive your results via secure confidential email. The doctor with follow up and phone you directly to analyse results if there is anything of concern. https://vitalishealth.co.uk/private-blood-tests