The practical benefits of vitamin D for autumn health 🍂
I have had two clients in a week ask me ‘what can you do for my mood as I’ve noticed I’ve dipped particularly as it’s getting dark so much earlier’. The first thing I mentioned is that I would test them for which Vitamin D supplement would be perfect for them. As autumn sets in and the evenings get longer, it’s not just our mood that can notice the change in light, our bodies notice too.
Often nicknamed the “sunshine vitamin”, vitamin D is so much more than a conventional vitamin. It behaves more like a hormone and influences a surprisingly wide range of processes throughout the body.
What does vitamin D actually do?
Vitamin D supports many of our bodies systems. It not only helps our body absorb calcium and regulate calcium and phosphate, allowing bones and teeth to develop and remain strong. It is also important for normal muscle function (helping communication between nerves and muscles), helps maintain bone density as we age and is key for our immune, nervous system and hormonal balance.
How does Vitamin D affect Hormones?
- Reproductive Hormones: It helps modulate oestrogen and progesterone production in women, supports regular menstrual cycles, and helps with testosterone production in men.
- Insulin and Metabolism: Vitamin D improves insulin sensitivity, which helps regulate blood sugar and prevents insulin spikes that can disrupt reproductive and stress hormones.
- Stress and Parathyroid Regulation: It works closely with the parathyroid glands to control calcium balance and interacts with the body’s stress-response systems to help manage cortisol.
Within Systematic Kinesiology we also test Vitamin D for prevention of illness as it is hugely supportive for our immune system, helping immune cells function well. It doubles up for our nervous and hormonal systems too helping us manage our flight and fight response.
Rather than thinking of vitamin D as simply a “bone vitamin”, think of it as a vital nutrient that supports our day-to-day health.
Is vitamin D actually a vitamin?
Unlike most vitamins, our bodies can make vitamin D. When UVB rays from sunlight reach the skin, they trigger the production of vitamin D3. It then travels to the liver and kidneys, where the body converts it into a usable form (calcitriol).
We find vitamin D receptors in many different tissues throughout the body, such as our:
- Intestines
- Kidneys
- Bones
- Parathyroid Gland
- Pancreas (endocrine cells)
- Extra-skeletal
- Skin
- Immune System
- Reproductive Organs
- Nervous System (cerebrum and cerebellum)
- Bone Marrow
This shows us how widely vitamin D is involved in normal biological processes.
Why autumn is the time to think about Vitamin D
During the brighter months, sunlight can provide a fair amount of our vitamin D however best absorbed with complete arm and leg exposure.
From autumn onwards, however, the combination of weaker sunlight, shorter days and more time indoors makes maintaining adequate levels more difficult. Food provides some vitamin D (oily fish, egg yolks and fortified foods) but it is difficult to get enough from food alone.
For most adults, the UK recommendation is a minimum of 10 micrograms (400 IU) a day during autumn and winter. However people who spend little time outdoors, cover most of their skin or have darker/black skin are advised to supplement throughout the year and may need a higher dose
Simple Habits to keep your Vitamin D level stable
Looking after your vitamin D doesn’t need to become complicated.
- Be mindful of food sources
- Get out in daylight as much as possible (in as little clothing as possible for 20 minutes)
- Consider tested supplementation through the darker months.
This will help our general wellbeing as we head into the winter.
Vitamin D is important, but high doses are not always needed, so avoid routinely taking large amounts unless advised by a healthcare professional. Better still get tested by a Systematic Kinesiologist.
Sometimes supporting our health naturally isn’t about adding complicated rituals to our day. It’s about understanding what our bodies need — and giving them a little extra support when the seasons change.
To get tested for Vitamin D and balanced for autumn/winter go to taskuknetwork.org.uk to find your nearest Systematic Kinesiologist.
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