23/05/2026
Vitamin D
How is your level? Have you had it checked recently? Why not get a blood test to check your levels and also your liver enzymes too.
I'm seeing so many clients recently with declining vitamin D levels, including myself! It's got me thinking and asking questions. Especially since we've just come out of summer and going into winter, we need to be very aware and for many reasons!
I'm always outside and love being in the garden, while I cant do the work I used to, I still enjoy being out in the sun. Who's noticed the sun is different these days? It burns! It's burning hot! Many have noticed that the sun looks white, rather than the beautiful golden glow that we used to see. Have you noticed we don't seem to have too many beautiful blue days - even in summer, it is sunny, but the sky has seemed like a real wash of grey! (there's many other thoughts about that too!)
When sunlight touches the skin, it turns a type of cholesterol found in the skin into vitamin D. Cholesterol (a good thing) found in the blood and cells that helps produce hormones, vitamin D, and aids in digestion. It also helps prevent bone fractures and osteoporosis. It is absorbed in the small intestine and when you can't absorb it properly, you may have a higher chance of developing a vitamin D deficiency.
Some people may experience mild bone pain (often just shrugging it off as arthritis), muscle weakness and tiredness (often shrugged off to be overworked, lack of exercise etc...), depression (we've heard of SAD - Season Affective Disorder), and lower immunity. It can also be partly due to not being able to lose weight.
If you have any of these medical conditions, it could affect your Vitamin D absorption: Liver disease (many kinds), renal failure, many of the intestinal conditions : Coeliac disease, IBD, Chrons disease. Cystic Fibrosis. Other risk factors are vegan diets, medications and heavy alcohol use.
Vitamin D deficiency can also increase your risk of: Type 2 Diabetes, High Blood Pressure, Infections, Auto-Immune conditions, some cancers.
If you're not getting the sunshine you need try adding these foods to your diet: Fatty Fish - sardines, mackerel, halibut, wild caught sockeye salmon, herring, canned tuna - watch your sources (some are very high in heavy metals).
Eggs - make sure the hens are exposed to UVB light from free range hens, not caged.
Mushrooms - exposed to UV light
Cows Milk
Fortified plant based milks
Fortified Orange juice
Fortified cereals.
Take a Vitamin D supplement, they're fat soluble, so take it with healthy fats such as nuts and avocado's - Avo on toast, or a bowl of porridge with a handful of walnuts.
A 2020 study suggested that combining vitamin K2 and vitamin D can significantly boost bone strength and total bone mineral density
Lastly, get on top of your gut health, healthy plant based fibre, feeding our microbiome in the small intestine, feeds our immunity, assists liver health the the gut/liver connection through the portal vein, brings down inflammation and so much more!
I have an amazing probiotic - double capsule, available to order, the first cap opens in the stomach, the second opens in the small intestine, where it's needed most. Reach out if you'd like to know more!
As a weight loss consultant, natural therapist, nutrition and wellness coach, currently studying the advanced diploma of Gut Microbiome, please let me know if you'd like more help. Help is only a call away!
