Is it finally here?!

As summer finally seems to have arrived on the Isle of Man, it’s timely to discuss vitamin D - the sunshine vitamin! And it’s not really a vitamin at all - more like a hormone.

What isn't this fabulous chemical needed for?? Not much!

We're pretty familiar with its role in bone health - it supports the absorption of calcium.

As women in menopause, most of us are aware of the importance of vitamin d in bone health.

Did you also know that it has a role in cardiovascular health - another area of concern post-meno? It helps keep our arteries flexible & relaxed as well as regulating cells associated with development of cardiovascular disease.

Ditto with immune function - it helps regulate the immune system.  (Did you know that cases of autoimmunity are more common in women than men and that as women in our 40s & 50s we are most susceptible to AI diseases?)

Vitamin D may have a protective role vs some autoimmune conditions & flares in those with a disease. It also seems to have some antimicrobial & anti-inflammatory properties.

Further, vitamin D is needed in several sex hormone production pathways & optimal vitamin D levels are essential for neurological development and to protect the brain too. Vitamin D may even help to protect against Alzheimer’s disease.

Low levels of vitamin D have been linked to cognitive impairment, depression and even autism.

A 2018 clinical trial on vitamin D supplementation in older adults found that supplementation can help to improve depression scores.

In short, it is very important that you get your 20 minutes a day daylight exposure. If you are darker skinned & living in the northern hemisphere you may struggle to maintain your vitamin D levels unless you are particularly diligent about getting outdoors or supplementing. Your melanin acts as a natural sunscreen inhibiting vitamin d synthesis.

Similarly, if you ordinarily cover up for cultural reasons, you may want to be more vigilant about your vitamin d levels.

Evidence also seems to suggest that those with higher BMI tend to have lower serum D levels. This is believed to be because fat-soluble vitamin D gets sequestered & stored in fat cells rather than circulating freely.

Dietary sources include eggs, oily fish & mushrooms - leave them on the windowsill to boost vit D levels.

Even if you’re getting enough daylight &/or eating lots of dietary sources of vitamin D, you may want to consider your gut health. Gut health plays a role in vitamin d synthesis. It's where the D produced in our skin is converted to D3 - the 'active' form. If you have a host of gut symptoms, your synthesis may not be as efficient as we’d like.

There is evidence suggesting that the majority of the population does not have ‘sufficient’ serum vitamin D levels. Data suggests that only 9.1% of British Asian populations, 15% of black populations & 46% of white having serum vitamin D levels at 'sufficiency'.

The level of ‘sufficiency’ is determined to be 50nmol/L. However, in my clinic I’m looking for optimal levels at or above 75nmol/L. Below that level problems with bone mineral density, insulin sensitivity & dental health may become progressively worse.

It can be challenging to maintain healthy levels through to spring in the northern hemisphere, without supplementation. However, I am always cautious about automatically throwing supplements into the mix. If your levels are low, the UK RDA of 400 IU won’t shift them appreciably, but high serum levels of vitamin D are toxic, so care is required. In any event, testing is cheap & quick, & is pretty much my default option.

If you're interested in checking your levels, the following resource is one I send to clients all the time:

https://www.vitamindtest.org.uk/

It's just £31 for a finger prick test so you can know where you're at before you consider supplements.

Finally, another nutrient to consider in this conversation is the menopausal woman’s friend, magnesium. This mineral is needed for vit D synthesis, transport & activation. Another reason to eat your greens! These nutrients actually have a co-dependent relationship in that whilst magnesium is needed for vit D function, having adequate vit D will improve magnesium absorption. It’s a win-win!

In short, vit D is hugely important & supportive as we age. Reason enough to get away from your work station & enjoy that lunchtime walk.

Btw I'm away next week so there'll be no newsletter, but I'll be back at my desk on June 8th. See you then!