Avoiding the sun may be great for your complexion, but a little vitamin D is good says editor Trudi Brewer. Here she shares the sun-safe way to top up this bone-building nutrient.
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You know that vitamin A is the gold standard in anti-ageing skincare and that topping up with vitamin C gives your immune system a boost, but are you familiar with the powers of vitamin D – and more importantly, could you be deficient in this essential nutrient?
What is vitamin D?
Vitamin D is important for maintaining good overall health and strong bones. It also helps ensure your muscles, heart, lungs and brain function well. Vitamin D is sometimes called the 'sunshine vitamin' because our bodies naturally make it when our skin is exposed to sunlight. Some foods also contain vitamin D, including oily fish, dairy products and eggs.
Who needs it?
Everyone needs vitamin D for optimal health, but if you have naturally very dark skin, kidney or liver disease, or you avoid the sun, you may be at higher risk of developing a vitamin D deficiency. Using sunscreen may also limit the amount of vitamin D our bodies can make (although that's not a reason to stop using it!).
What are the signs of vitamin D deficiency?
In New Zealand, around five per cent of adults are deficient in vitamin D, and a further 27 per cent are below the recommended blood level. Adults who don't make enough vitamin D can develop bone weakness and an increased risk of fracture, so having enough vitamin D is especially important for post-menopausal women, who are at higher risk of brittle bone diseases like osteoporosis. Dark skin tones contain more melanin, which can reduce the amount of vitamin D the skin makes. However, it is unclear whether or not this has health consequences.
How can I increase my vitamin D?
Sensible sun exposure is the best way to ensure your body is making enough vitamin D. An early morning walk 20-30 minute walk (avoiding the hottest part of the day) three times a week is an excellent place to start. You should always wear sun protection to lower your risk of developing skin cancer, but because this may limit the amount of vitamin D you make, a daily nutritional supplement is a great way to top up your levels.
The vitamin D supplements worth trying
Clinicians Sunshine Vitamin D3 Tablets 60s, $15. me today Vitamin D3 1000 VegeCapsules, $40. Radiance Vitamin D Chews, $30. Lipo-Sachet Vitamin D Sachets 30s, $40.
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