People are being encouraged to take one daily pill to protect their bones this winter. As the dark nights draw in, millions across the UK are faced with an increased risk of Vitamin D deficiency due to reduced sun exposure.
Not only is Vitamin D vital for maintaining healthy bones, it also supports the immune system, reduces fatigue and helps regulate mood. Now people are being advised that taking a daily pill costing around 3p could make a difference, with, for example, a tub of 120 tablets at Tesco costing £4.
With shorter daylight hours during winter months, our bodies find it harder to naturally produce enough Vitamin D. Even those embracing the chill for wintertime pursuits such as skiing may not absorb sufficient sunlight, according to wellness specialist Alex Dyer from Ski Vertigo, who explained: “People might assume that being outdoors is enough, but factors like heavy winter clothing and high SPF sunscreen can block the UV rays we need for Vitamin D.”
He has identified seven key symptoms suggesting a lack of this essential nutrient:
- Depressed mood – Studies have found a connection between low Vitamin D levels and mood disorders, including depression. Vitamin D receptors in the brain play a role in mood regulation, and insufficient levels can result in unexplained mood swings, irritability, and even seasonal depression, especially in winter.
- Muscle weakness – A lack of Vitamin D can contribute to muscle weakness and a sense of sluggishness even without strenuous activity. You may feel unable to perform tasks that are usually easy or find yourself tiring quickly during regular exercise.
- Slow wound healing – If cuts, bruises, or other minor injuries are taking longer than usual to heal, low Vitamin D could be a culprit. Vitamin D supports cellular repair and inflammation control, both crucial in the healing process.
- Hair loss – While hair loss can be caused by various factors, it’s often overlooked as a symptom of Vitamin D deficiency. Hair loss related to deficiency is typically unexpected and more pronounced, and it may accompany other health issues such as autoimmune conditions.
- Suffering frequent infections – this is a clear signal. Vitamin D strengthens immune response, hence, low levels can lead to more colds, the flu, or other ailments.
- Perpetual fatigue – if you get this despite adequate sleep, it could indicate a shortfall, as this type of exhaustion hinders daily tasks and overall drive.
- Bone and muscle pain – Vitamin D is crucial for maintaining robust bones by aiding calcium absorption. Without sufficient amounts, you may experience aching bones, sore joints, or even sharp pains, particularly in the lower back, reports Gloucestershire Live. This is a specific concern for older adults, as deficiency can lead to brittle bones and increase the risk of fractures.
Simple steps to boost Vitamin D levels
If you’re spotting signs of Vitamin D deficiency, there are simple measures to up your levels:
- Tuck into Vitamin D-rich food – get your fill of Vitamin D by eating oily fish like salmon and mackerel, or egg yolks, and don’t forget about fortified milk or plant-based alternatives.
- Pop a daily supplement – a daily pill can be a quick fix for topping up Vitamin D, particularly when the sun’s in short supply. Always check with a health professional to nail down the dosage you need. The Boots website has a range of tablets on offer.
- Think about UV lamps – if you’re cooped up indoors, UV lamps are a solid substitute for natural sunlight and can help keep your Vitamin D on track.
- Soak up some rays – even when it’s nippy or the sky’s overcast, exposing your hands and face to sunlight can do wonders.
“Symptoms of deficiency are easy to overlook,” Alex noted, “but recognising them can make a big difference in your energy, mood, and overall health. Small changes like adding Vitamin D-rich foods or a daily supplement can have a noticeable impact, giving you the boost you need to enjoy the winter months to the fullest.”
With winter pressing on, keeping an eye on your Vitamin D is crucial for bolstering your immune system, keeping your energy steady, and ensuring your mood stays lifted. Winter wellness isn’t just about staying cosy—it’s also about taking care of the basics to sidestep common seasonal woes like tiredness, persistent sniffles, or feeling down.
Making sure you get enough Vitamin D is a simple yet effective method to stay robust and full of energy during the winter months. With just a few tweaks, you can keep your body and mind in harmony and vigorous, allowing you to fully appreciate everything the season brings.