VITAMIN D UPDATE!

Oh dear… there is rather a lot of coming and going with regard to the subject of vitamin D deficiency and Covid-19. Many studies show that there could be ‘less likelihood’ that we may suffer the many symptoms associated with the virus and be ‘less likely’ to be hospitalised if we are vitamin D-rich BUT other studies show no proof … so the debate goes on… and it is left to us to make any kind of sense of it all - for now!

HOWEVER… there is a huge argument that if we don’t get enough vitamin D through diet/sunshine/supplementation, there is a strong chance that we may be deficient - particularly in the countries above the equator - and this deficiency, over time, may lead to ill health (bone density, blood sugar control and immunity in particular).

Having researched this issue for over 20 years, I believe that somewhere between 1000iu and 2000iu is what we want to achieve - every day, every year - perhaps less during a particularly sunny summer in the northern climes or when on holiday in the oh-so-longed-for foreign destinations.

poached salmon with roasted vegetables - around 200iu vitamin D

I am a big fan of oily fish, calves liver and eggs - they have the best levels of vitamin D3 (the form most-efficiently absorbed in the body) but what if you don’t eat or like oily fish or indeed are vegetarian or vegan and don’t eat any of the above? This is particularly challenging. Mushrooms are one of the only plant sources that contain a significant amount of vitamin D (and this is vitamin D2, the form which is less easily absorbed in the body). That said, there are juices, milks, cereals and some breads fortified with vitamin D but these can be hard to find on your local supermarket shelves.

Lets just say that you don’t eat meat, fish or eggs so have oats, soya milk and orange juice (all fortified with vitamin D) for breakfast and manage 100g of mushrooms (preferably shiitake) involved in your lunch or dinner… the best you may manage from this diet on a daily basis would be around 360iu of vitamin D. Of course, you may perhaps manage to get outdoors on a very sunny day for an hour between 11am and 2pm with as much skin exposed as is deemed ‘suitably-appropriate’ and this could definitely get you into the ‘optimal’ zone but this has to happen every day! For many of us, this is not practical so I would urge you to supplement (some of my recommended supplements are below).

If, on the other hand, you eat meat, fish and eggs, my Poached Egg Special (above) provides pretty reasonable amounts of D2 and D3 (around 300-350iu) but more is needed to ensure that we meet optimal levels. Personally, I would have to really concentrate (daily) to ensure that every meal and snack offers some sort of food and/or foods fortified with vitamin D plus somehow or other head out on my bike every day during the sunshine hours with my legs and arms exposed to ensure that I am getting my vitamin D levels up to where they should be - very unlikely on a daily basis - so for me, supplementing daily is my preference to ensure I get the max. Living in Scotland, where there are some stunningly-beautiful sunny days but often cloudy and rainy days where coats, hat and gloves continue to be required, my levels of vitamin D may well be woefully inadequate.

I have many readers and followers who live in the southern hemisphere where the sun shines brightly and warmly for many months of the year! If that is you… keep eating those foods rich in vitamin D but perhaps you may wish to have your D levels checked from time to time just to ensure you are D-rich!