Vitamin D is vital for a healthy human body – especially teeth, bones and muscles. Without enough of it, we can’t absorb calcium and phosphate. It also helps us beat infections and is even thought to reduce the chances of multiple sclerosis, heart disease, cancer and depression.
But unlike many vitamins, it’s not that easy to get the vitamin D we need through food alone. Luckily, our bodies naturally produce vitamin D when we’re in the sunshine. This is then stored in our fat cells until we need it. So for those of us lucky enough to live in sunny climes all year round, the best vitamin D source is simple sunshine and fresh air – while being mindful of the risk of skin cancer, of course.
But in some places, the sun isn’t strong enough for this, particularly in the winter months. So if you don’t spend much time outside in the sunlight, it’s a good idea to take a supplement. You can also get vitamin D through some foods, like fortified cereal, juice and milk, as well as oily fish such as salmon and sardines.
Are you D deficient?
It’s not always easy to tell if you’re deficient in vitamin D – symptoms often don’t show until it’s quite severe. A few things to look out for can be:
- Tiredness and aches
- Very sore or weak bones or muscles
- Stress fractures
- Bowed legs
Low vitamin D is easy to diagnose with a blood test, so ask your doctor if you think you might have a problem.