As we approach the end of winter, many of us will be deficient in vitamin D. Our body makes vitamin D from the action of direct sunlight on the skin.

However, in the UK, we can only benefit from this sun effect from late March to October. Therefore, many of us will experience a drop in vitamin D levels during the winter months.

So, as the days get longer, we should all think about venturing out and enjoying some sunshine. Although it may still feel cold, the sun will be high enough by the end of March to boost our vitamin D levels. You just need direct sunlight on your skin.

Although vitamin D is in many foods, such as fortified cereals, eggs, oily fish, and red meat, it can be difficult to get enough just from our diet as most of our vitamin D comes from sunlight on our skin.

It is estimated that our bodies can produce around 90% of the vitamin D we need from sunlight. So, it is imperative to get into the sun to start boosting our levels again in the spring.

Vitamin D is essential for regulating the amount of calcium and phosphate in the body, which are needed to keep bones, teeth, and muscles healthy. The symptoms of Vitamin D deficiency include aching bones and joints, fatigue, and muscle weakness.

In children, a lack of vitamin D can have serious consequences for impaired bone development, leading to soft, weak bones and bone deformities known as rickets.

Rickets was a disease that was associated with the Victorian era and social deprivation. However, cases of rickets are rising again and are thought to be related to children spending too much time indoors. In adults, a lack of vitamin D can lead to weakened bones and aching joints.

The effects of vitamin D are not limited to our bones; over the past few decades, research has uncovered the wider-reaching effects of this vitamin. Scientists now believe vitamin D is vital for the immune system, and deficiency has been linked to breast cancer, colon cancer, prostate cancer, heart disease, depression, weight gain, Multiple Sclerosis (MS), and allergies.

Sunlight is important as UV-B light converts a chemical compound naturally found in the skin into a precursor of vitamin D, which is then metabolised into vitamin D in the body.

However, modern lifestyles often mean we spend less time outside than previous generations. But we need to get outdoors more. Not only do we need to get vitamin D, but there is growing evidence that being outdoors can boost our mood and improve mental health. Certainly, after the COVID lockdowns, people have a greater appreciation for the green spaces and parks in their areas.

While we wait for spring, we can boost our vitamin D levels by taking supplements, which is especially important during the winter months to keep levels up.

Once we get into April, the sun should provide most of the vitamin D we need, but we have to be conscious to get outside and get some sunlight directly onto our skin, such as on our face and hands as we walk.

But sitting in the sun and rolling up your sleeves will help boost vitamin D production. Doing this for around 20 minutes three times a week should provide enough vitamin D, although people with darker skin may require a bit longer. Getting enough sunlight can be difficult for people who cannot get outside easily, such as the elderly, or for women who cover up for religious reasons.

Opening a window or door and sitting in direct sunlight can be another option; unfortunately, it cannot be done through glass, as this will filter out the wavelength that is needed to make vitamin D. Pregnant or breastfeeding women may benefit from supplements if their levels are low.

So, as the sun returns and the days lengthen, we should all be mindful of how our bodies are designed to be outdoors and require a regular dose of sunlight. Get out there and walk, do a bit of gardening, send the kids out to play, or simply sit in the sun and have a cup of tea for 15 minutes.

As we head towards summer and hotter days, you may want to put on sunscreen, which blocks UV rays and affects vitamin D production. However, be mindful to let your body absorb 15 minutes of sunlight before you put on sun cream. Your body needs sunlight, and taking time to get outside can have far-reaching effects on your health.

Photo: Children and adults should be exposed to sunlight to boost their vitamin D levels.
(Credit: Silas Silascando/Pixabay)

Rachel Kayani