We are not all likely to be deficient in vitamin D due to our latitudinal position. We have lived for years without supplements and have evolved to survive happily at different latitudes, and can get plenty of vitamin D mainly from the sun according to our skin type.
Here is what it says on NHS website:
• Most people can make enough vitamin D from being out in the sun daily for short periods with their forearms, hands or lower legs uncovered and without sunscreen from late March or early April to the end of September, especially from 11am to 3pm.
• It's not known exactly how much time is needed in the sun to make enough vitamin D to meet the body's requirements. This is because there are a number of factors that can affect how vitamin D is made, such as your skin colour or how much skin you have exposed. But you should be careful not to burn in the sun, so take care to cover up, or protect your skin with sunscreen, before your skin starts to turn red or burn.
• People with dark skin, such as those of African, African-Caribbean or south Asian origin, will need to spend longer in the sun to produce the same amount of vitamin D as someone with lighter skin
I agree that using too much sun-screen can be a problem but does not need to be. If we expose ourselves to more sunlight than the times listed above this will be stored in the liver and should last most of the winter - how else would we have survived thus far?
There are certain groups who are more likely to be deficient and so who will need a supplement (from NHS website) - the latest information is here:
https://www.nhs.uk/Conditions/vitamins-minerals/Pages/Vitamin-D.aspx all children aged six months to four years (see below)
all pregnant and breastfeeding women
all people aged 65 and over
people who aren't exposed to much sun, for example people who cover up their skin for cultural reasons, or people who are housebound (stay indoors) for long periods of time
I think added to this could be some people who have absorption problems and can't get enough through their diet in late winter, even if they've made plenty in summer to last at least the first part of autumn/winter.
According to the NHS website the advice to adults and children over 5 years old is:
During the autumn and winter, you need to get vitamin D from your diet because the sun isn't strong enough for the body to make vitamin D.
But since it's difficult for people to get enough vitamin D from food alone, everyone (including pregnant and breastfeeding women) should consider taking a daily supplement containing 10mcg of vitamin D during the autumn and winter.
Between late March/early April to the end of September, most people can get all the vitamin D they need through sunlight on their skin and from a balanced diet. You may choose not to take a vitamin D supplement during these months.
The word
consider is the important one here and I imagine this advice will apply to those who only get the minimum exposure during the summer months (for their needs at this time) that they do not store enough for winter.
I do feel that we should all look at this in the same way that we think about making other important lifestyle changes around menopause - ie increasing exercise, fresh-air, improving diet, losing weight etc - we should be aware of the importance of vitamin D in this too and take steps to make sure we make time to get outside more than we did before so that we minimise the need for supplements.
I've considered - but I know I don't really need them - I get a huge amount of sunshine so my liver is bursting at the seams with vit D I'm sure. We also eat an enormous amount of fish so get a lot in our diet too - all through the year. Nevertheless during Dec - March I take one small spoonful of pure cod liver oil (Not sure you can still get this?) every few days when I remember - just in case - but that's all.....
I'm not saying that people aren't deficient - just that they needn't be and should make lots of effort to minimise the likelihood of this.
Another soap-box moment
Hurdity x
