Vitamin D is known as the "sunshine vitamin" and low levels of vitamin D are often overlooked as an ongoing cause of fatigue and exhaustion.  Vitamin D is essential for bone health.  Deficiencies lead to thin, brittle or misshapen bones, rickets in children and osteomalacia in adults.  Vitamin D helps to protect against osteoporosis, alongside a calcium rich diet and weight bearing exercise.

Vitamin D is a fat-soluble vitamin and is made from the ultraviolet rays of the sun as it strikes the skin - triggering vitamin D synthesis.
It is also found in small amounts in foods such as egg yolks and fatty fish.  Unfortunately, even on the sunniest of days during the Autumn and Winter, vitamin D can not be absorbed.  The angle of the earth means that the ultraviolet rays needed for it`s synthesis just can`t get to us.  

As Vitamin D is a fat - soluble vitamin, those people who have lower levels of digestive enzymes or conditions that affect fat absorption are more likely to have lower levels of vitamin D (along with Vitamins A, E and K).  This can also be the case withe certain conditions that affect the intestines such as Crohn`s and coeliac disease.  

Once vitamin D has been absorbed from either food sources or from the sun, it needs to be converted to it`s active form by two processes.  The first is in the liver and the second is in the kidneys.

Low levels of Vitamin D

Low levels of vitamin D are common, especially during the winter.  Symptoms include:

• poor immune system - frequent infections
• Fatigue
• Bone pain
• back pain
• muscle pain
• depression
• Impaired wound healing
• Bone loss
• Hair loss

Causes of Low Vitamin D

• Dark skin - it is more difficult for darker skinned people to synthesise Vitamin D
• Having a genetic mutation
• Being an elderly individual
• Being overweight
• Pancreas insufficiency
• Absorption conditions
• Low intake of vitamin D foods
• Living in a country far from the equator
• Using sunscreen 
• Staying indoors

Diet to improve vitamin D

If your levels have dropped very low then it is important to supplement until you have regained your Vitamin D status.  After that, try to eat foods rich in vitamin D such as:

Vitamin D enhanced mushrooms - 5 mushrooms - 943.2 IU Vit D
Salmon fillets - 125g - 657.5 IU Vit D
Egg - 1 egg yolk - 36.21 IU Vit D