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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


Thrive 
Clinical Nutrition and Naturopathic Health
​Eve Morley
​BA hons. NT.  FNTP.  AMNNA. Soc Nat. ITEC Dip

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​​hello@shesthriving.com​

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