The Importance of Vitamin D

The Importance of Vitamin D: How to Safely Get Your Daily Dose

Vitamin D is essential for healthy bone development and immunity, and humans naturally absorb vitamin D from the sun. However, in climates where the weather is unpredictable and the sun is not constant all year round, vitamin D may need to be supplemented. A deficiency in vitamin D can lead to many health problems so it is a good idea to be aware of the importance of it and understand how you can use supplements and dietary changes to boost your intake.

Here at Gray’s Pharmacy, we recommend a combination approach to your health, making the most of supplements and products designed to benefit your health at the same time as making lifestyle changes that can help you enjoy the best possible health and well-being. Read on to find out more about vitamin D and how you can ensure that you are getting enough of it!

The benefits of vitamin D

Vitamin D has many purposes in the body, including:

• Bone development. Vitamin D helps to regulate the absorption of calcium and phosphorus in the body and helps to support bone health. Having good levels of vitamin D can reduce the risk of bone fractures and the risk of developing osteoporosis as you age.
• Immunity. Vitamin D is important to regulate immune function in the body and reduce the risk of infections, which can help you maintain good health and may lower the risk of developing an autoimmune disease.
• Regulating moods. Good levels of vitamin D are associated with a lower risk of depression and vitamin D receptors are found in areas of the brain involved in mood regulation so it is excellent for mental health as well as physical health.
• Strengthening muscles. Vitamin D can also assist with muscle function and strength and helps to regulate muscle contractions. It is believed to be an important factor in reducing the risk of falls and fractures in older adults.

Vitamin D Deficiency

A vitamin D deficiency can cause several problems in the body, including rickets, and you should be aware that the following could be symptoms of low levels of vitamin D:

• Muscle pain
• Pain in the bones
• Increased pain sensitivity
• Pins and needles in the hands or feet
• Muscle weakness, especially in the upper arms or thighs

If you experience these symptoms, it is a good idea to visit your doctor to have your vitamin D levels checked.

Getting enough Vitamin D

Sunlight is the most efficient source of vitamin D and ensuring that you get adequate exposure to the sun all year round is the best way to make sure your vitamin D levels are high enough. However, it is essential to ensure that you manage your exposure to the sun carefully so that you are not at risk of sunburn that can damage the skin and lead to skin cancer. To stay safe in the sun, you should:

• Limit your exposure to the sun, especially at the hottest times of day, between 10 am and 4 pm when UV rays are strongest. Taking breaks from the sun by spending time in the shade or indoors can help to alleviate the harmful effects of too much sun exposure and this is particularly important for children and those with very fair skin.
• Reduce your risk of burning by wearing thin, long-sleeved tops and long trousers, as well as a wide-brimmed hat and sunglasses. This will protect your skin and your eyes from the potentially harmful UV rays.
• Wear suncream or lotion every day, and reapply often, especially if you are in and out of the water. You should aim to use a sun cream or lotion with an SPF of 30 or higher to protect your skin adequately.
• Take extra care if you are on holiday or travelling abroad, as the sun will be hotter and more likely to cause harm if you are not used to it. Take precautions and build up your sun exposure gradually to allow your skin to adapt.

Getting enough Vitamin D in Ireland

Getting outside in the sunshine is the best way to get the vitamin D your body needs, and you should spend some time each day allowing the sun to be absorbed by your skin. Many people suggest that the early morning sun is the most beneficial, especially if you remove your glasses to allow for better absorption. However, living in the Northern Hemisphere, in a climate like the Irish climate where sun is not a guaranteed feature, it is very important to consider other ways to increase your vitamin D intake, especially during the winter months. Alternative sources of vitamin D include dietary sources, such as:

• Fatty fish, such as salmon, mackerel and tuna
• Egg yolks
• Red meat, including liver
• Fortified dairy products such as milk, yoghurt and cheese
• Fortified plant-based milk alternatives, such as soya milk and almond milk
• Fortified cereals.

Alternatively, supplementing with vitamin D is a good option. Vitamin D supplements may be in tablet or spray form and may include vitamin D2 (ergocalciferol) vitamin D3 (cholecalciferol) or both. You should research the benefits of each supplement before trying them, or speak with a doctor or pharmacist for their recommendations and to ensure you are taking the correct dosage.

Vitamin D Supplements we recommend:

Medical professionals often advise that everyone in the Northern Hemisphere should consider supplementing their vitamin D levels with a daily supplement containing 10mg of vitamin D. This is particularly important for people who do not go outside often or cover their skin completely when they are outdoors.

We highly recommend the Better You D Lux Vitamin D Oral Spray, which is administered with a simple spray into the side of the mouth each day. It is optimally absorbed through the soft tissue of the mouth to give you long-lasting and bio-available benefits quickly. It can be used by adults and children over 13 years and is suitable for use during pregnancy and breastfeeding. The pleasant peppermint flavour makes it an easily palatable option, especially for those who do not like swallowing tablets, and there are different options including different levels of vitamin D so you can choose the most appropriate for your lifestyle.

Adult D3 is a great choice to protect your bones and teeth and build immune health, and these easy-to-take capsules can help prevent bone fractures and protect against osteoporosis, which can develop with age. Another good option is Mylan Vitamin D3 2000, a tablet supplement that can boost your vitamin D levels to promote good bone and muscle function.

Eskimo oils are formulated to be easily absorbed by the body and Eskimo-3 Advanced EPA with Vitamin D3 is a simple way to get the high-quality omega-3 fatty acids your body and brain need alongside your essential vitamin D3 nutrients. These capsules are easy to swallow are suitable for children over the age of 8 years, and can also be taken during pregnancy and breastfeeding.

Healthcare Products To Support Your Wellbeing

Here at Gray’s Pharmacy, we aim to support our local community with lifelong healthcare, empowering you and your family to take care of your well-being. We have an excellent range of products for all ages, including healthcare, personal care and beauty and we believe that the best way to protect your health is with a combination of lifestyle and dietary factors. We will always be happy to discuss your symptoms and make suggestions about the best way to approach improving your well-being.

Our experienced pharmacists can help you with a range of services, including medication management and health screenings, and we can provide tips and advice on all your healthcare queries. We are an approachable and friendly team of experienced professionals and we are here for you and your family. You can shop online and have your products discreetly delivered to your door, or pop into our community pharmacy in Castletroy, Limerick for all your healthcare needs.