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Where can you get vitamin D? You can get vitamin D from three places. Food: although it’s not hugely abundant and generally you don’t eat the foods everyday that contain vitamin D. Supplementation and Sunlight. When sunlight hits your skin, a chemical reaction happens to create vitamin D3. That vitamin D is then either stored by your body in fat or is utilised in the body for different processes.

What can prevent you getting enough vitamin D? If you’re taking supplements, taking it with fat is important. If you’re also taking a fish oil supplement, do try to take it with that. If you’ve got inflammatory bowel conditions you also may not absorb the vitamin D optimally, so you may also want to try to get additional vitamin D through sunlight as well. Corticosteroids can also negatively influence your ability to absorb vitamin D, as well as medications used to control your cholesterol. If this is you, ask if this medication is going to affect you and ask if your levels can be tested. Most blood tests actually indicate that most of us are deficient.

If you’re in a conservatory or you’re wearing sunscreen, this may inhibit your ability to absorb enough vitamin D. The research here is patchy because there are arguments that we generally don’t apply enough sunscreen or we leave uncovered patches. Also, don’t use this as an excuse to not use sunscreen. Just 15-30 minutes is enough to absorb enough. Increased melanin in the skin can prevent you absorbing enough, as is living in areas further north.

What does it do? If you’re taking a calcium supplement, taking vitamin D with it if it doesn’t already contain a vitamin D in the supplement is important. This might be recommended to you if you have osteoporosis or osteopenia. Doing exercises with more impact and load-bearing are going to help you build bone density.

Vitamin D gets converted into a hormone and affects about 5% of your gene processes. That’s a huge amount, so getting enough is vital. Cell growth, proliferation and apoptosis (the breaking down of ‘zombie’ broken cells. White blood cells recycle those cells to produce new and efficient cells. This and cell proliferation work hand in hand. Muscle function is also impacted by vitamin D, as is immune function and reducing inflammation. Around 600iu is the RDA of vitamin D. We currently take one from Holland & Barrett that is 1000iu. Taking up to 3-4,000iu a day is safe. You don’t really get to a toxic dose until around 10,000iu.

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