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Brrr, it's cold out there!
As we head towards those winter months we may start to get the sniffles, get a little bit stiffer in the body and feel a little blue.
Vitamin D is a very important nutrient for a healthy immune system, but did you also know that it plays a crucial role in bone health as well as mental health?
Vitamin D, the ‘sunshine vitamin’ helps regulate bone strengthening minerals in the body which can maintain healthy bones and help to prevent osteoporosis (‘brittle bones’) and osteomalacia (‘soft bones’).
On top of that, vitamin D has anti-inflammatory properties and can help fight those nasty bugs that are trying to invade your body when you are feeling vulnerable.
While those cold winter days keep us from going outside as much as we do in summer, our sun-exposure-making method of making vitamin D lessens which can also make us more susceptible to SAD (Seasonal Affective Disorder).
This powerful vitamin influences our production of serotonin, one of our natural ‘happy hormones’, so ensuring you have a good intake of vitamin D is wise for happy bones, happy immune systems and ultimately a happy you!
Food sources:
• Oily fish, either freshly cooked or canned (eg, salmon, herring, mackerel, sardines)
• Fortified foods (e.g, some plant based milks and yoghurts)
• Milk and milk products
• Eggs
• Liver
Enjoy these foods alongside safe sun exposure (about 30 minutes per day between May and August in New Zealand) to optimise your immune system, bone health and mental health so you can thrive through winter.
If safe sun exposure isn’t viable or you don’t or can’t eat these foods, you might need to supplement. It is recommended that you contact your Youtritionist at Youtrition NZ or other qualified healthcare practitioner if you are considering supplementing with Vitamin D and/or need a prescription.
If you are concerned about your intake and want to seek advice on how to improve your health naturally, reach out to Alyssa, Clinical Nutritionist and Personal Trainer at Youtrition NZ and she can guide you on the path to optimal health and longevity.
Sign up to her newsletter and follow her on social media for more tips
Higher Deficiency Risk:
Darker skin
Sun exposure avoidance
Liver or kidney disease
Certain medications (eg some anticonvulsants)
Recommended Dietary Intake (RDI):
Age and Vitamin D intake
1-51
5ug/day
51-70
10ug/day
70+
15ug/day
Levels in blood tests:
Vitamin D serum concentration
Vitamin D status
<25 nmol/L
Moderate to severe deficiency
25-50 nmol/L
Mild deficiency/insufficiency
50-100 nmol/L
Optimal range
>100-150 nmol/L
Associations with adverse effects
Amounts in Foods
Fatty fish (eg, canned tuna, canned pink salmon, canned mackerel, canned sardines)
1.4–9.9 µg per 100g (56–396 IU)
Salmon fillet (farmed)
22.9–30.6 µg per 100g (916–1224 IU)
Cows’ milk (standard, 3.3% fat)
0.3–0.6 µg per 100g (12–24 IU)
Egg (equivalent to 2 large eggs)
1.5 µg (60 IU)
Fortified foods (eg, margarine and some milks)
0.4–19.2 µg (16–768 IU)
Please note that it is possible to overconsume Vitamin D, causing toxicity. While rare, it is recommended to contact your Youtritionist or other qualified health care practitioner if you are considering supplementing with Vitamin D and/or need a prescription.
This information is for general public, if you are pregnant, breastfeeding or health compromised, please consult your nutritionist, GP or other qualified health professional.
FAQ’s
“But I am vegetarian, vegan or on a Heart Health diet- I can’t eat these foods!”
If safe sun exposure isn’t viable either, you might need to supplement. It is recommend to contact your Youtritionist or other qualified health care practitioner if you are considering supplementing with Vitamin D and/or need a prescription.
“How do I know what my levels are?”
You can get a blood test to determine your levels. If that isn’t possible and you prefer to supplement anyway, please consult with Youtritionist or other qualified health care practitioner if you are considering supplementing with Vitamin D and/or need a prescription.
“I have osteoporosis and am already on a supplement, should I increase my intake?”
Assuming that your levels are controlled and monitored by your health care provider you may not need to take any extra vitamin D. You can request a blood test from your GP or other healthcare professional to see what your levels may be and discuss protocol with them. Nutritionally it is recommended to avoid overconsumption as this can lead to toxicity. Consult your healthcare professional.
“I am compromised due to medications and/or liver or kidney disease.”
please consult with Youtritionist or other qualified health care practitioner if you are considering supplementing with Vitamin D and/or need a prescription.
“I’m pregnant and/or breastfeeding”
Please consult with Youtritionist or other qualified health care practitioner if you are considering supplementing with Vitamin D and/or need a prescription.
References:
https://www.youtrition.co.nz/contact-us
https://www.health.govt.nz/publication/eating-and-activity-guidelines-new-zealand-adults
https://nutritionfoundation.org.nz/nutrition-facts/nutrients/vitamins/327-2/
https://www.health.govt.nz/system/files/documents/publications/eating-activity-guidelines-new-zealand-adults-updated-2020-oct22
The New Zealand Institute for Plant and Food Research Limited and the Ministry of Health (2019)
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