Supplementing Vitamin D over Winter

Introduction

As we head into Winter, it is the perfect time to revisit an essential micronutrient which plays a key role in our health and performance: Vitamin D. Often referred to as the sunshine vitamin, Vitamin D deficiencies are extremely common, especially during the winter seasons when it is darker, for longer, with less overall sunlight, and in countries which get proportionally less sunlight anyway. In this article we’ll go over some of the reasons why you should prioritise supplementation, how to determine what your current levels are like, and what to look for in a high quality vitamin D supplement.

The Role of Vitamin D

Vitamin D supports many functions in the body, with a primary role in calcium regulation, promoting bone strength and teeth health. It also plays a part in immune support, cardiovascular health and muscle function. Benefits of having optimised Vitamin D levels may include reducing the risk of bone-related conditions, better immune function than if you were deficient, and potentially better cardiovascular health. For a full breakdown of Vitamin D’s functions and benefits, then be sure to check out our article on the benefits of Vitamin D.

Why is Vitamin D Deficiency Common?

Many studies have shown that Vitamin D levels fluctuate massively throughout the years, with levels peaking over summer and dropping over winter. The decline is most apparent from September till March, when daytime sunlight is minimal, especially for anyone in the northern hemisphere.

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The people most at risk of Vitamin D deficiency may include.

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• Indoor Workers & Shift Workers: Spending more time inside reduces exposure to UVB Rays, which are what are needed for Vitamin D synthesis. Shift workers are particularly at risk with irregular schedules and reduced time out in the sun/daytime. 
• People with Darker Skin Tones: Having higher melanin in the skin can reduce Vitamin D production. 
• Dietary Limits: People who are on diets which do not contain oily fish, red meat or eggs are most at risk of becoming dietary deficient in vitamin D. However, although these foods do contain vitamin D, it can be challenging to meet daily needs through diet alone!!

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How to Check Vitamin D Levels

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It is relatively easy to get your Vitamin D levels checked. You can get home testing kits from services like Thriva, OMNOS, and Medichecks, or you can go to your healthcare provider to get it checked accurately with a blood test. 

For most people, the best range of serum Vitamin D is between 75-125 nmol/L. The greatest noticed health benefits will occur when someone goes from being deficient (<25 nmol/L) or insufficient (25-50nmol/L) levels into the optimal range of 75-125.

Vitamin D Supplementation

Why are Vitamin D supplements stacked with Vitamin K2?

Many supplements, including our Vitamin D Spray, contain Vitamin K2. The two nutrients are well known to work together in order to ensure calcium is used effectively in the body. The mechanism is generally understood to be that Vitamin D increases calcium absorption, whilst Vitamin K2 directs calcium to where it is needed, such as bones and teeth, preventing it from being deposited in arteries or other soft tissues. 

Supplement Dosage Recommendations

The recommendation for Vitamin D supplements dosage does vary by season, lifestyle and the individual, however between September and March for most individuals, around 3000 IU daily with a fat containing meal is sufficient to improve absorption. 

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There is also a concept of mega dosing Vitamin D through high strength supplements or IV drips. These are not necessary for most people; instead, daily supplementation of 3000 IU is the most safe and effective way to reach the levels you need.

What to look for in a Vitamin D Supplement

Not all Vitamin D supplements are created equally. Here are some of the things you should look for in a Vitamin D supplement:

Vitamin D3

This is the most bioavailable form of Vitamin D. 

Added Vitamin K2

As mentioned, Vitamin K2 with Vitamin D improves calcium utilisation, ensuring that it is directed to appropriate areas in the body.

Spray or Capsule Format

It is important that your Vitamin D is consistently dosed, so the best format is likely a spray or capsule.

Conclusion

To conclude, throughout the shorter days of winter, it is important that you are getting enough Vitamin D. Supplementation can help you maintain optimal levels to support your health, immune system and athletic performance. Whilst you are here, be sure to check out our Advanced Multivitamin to further support your vitamin intake.