How Long To Boost Vitamin D Levels
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Vitamin D is absorbed by the body when people are exposed to direct sunlight. If not enough of the vitamin is ingested, bones can get weaker and more likely to be damaged. For children, the effects are even more dangerous as lack of Vitamin D can lead to rickets – a disease which stunts bone development. A short walk in the sunshine can provide the Vitamin D necessary, but given the UK is currently under lockdown this is proving more difficult.
What does Vitamin D do?
The NHS says: "Vitamin D helps regulate the amount of calcium and phosphate in the body.
"These nutrients are needed to keep bones, teeth and muscles healthy."
Symptoms indicative of low Vitamin D levels include fatigue, lower back pain and regular bouts of sickness.
The body creates vitamin D from direct sunlight on the skin when outdoors.
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Vitamin D: Vitamin D levels can be replenished by time spent in the sunshine or taking a supplmenet (Image: Getty)
Vitamin D is essential to the healthy growth of bones and teeth (Image: Getty)
But in the winter months when it is dark outside, you may need to get your vitamins from elsewhere.
Vitamin D is also found in a small number of foods, so these can be a good source of the sunshine vitamin.
Sources include:
- oily fish – such as salmon, sardines, herring and mackerel
- red meat
- liver
- egg yolks
- fortified foods – such as most fat spreads and some breakfast cereals
Foods rich in Vitamin D (Image: Getty)
Scientists have found that these foods could protect against a heart attack or a stroke as well.
Crucially, findings suggest that increasing the intake of Vitamin D via food is more effective than ingesting supplements.
The benefits were also seen to be increased in men as opposed to women.
A survey of more than 3,000 people over a period of 11 years recorded the number of times a month they are commonly consumed foods and drinks, and the size of portions.
The results, which were published in the Journal of Human Nutrition and Dietetics, showed that those with a higher intake of Vitamin D had the lowest risk of suffering a heart attack or a stroke.
Vitamin D: Foods rich in vitamin D include salmon and egg yolks (Image: Getty)
The author of the study, Matina Kouvari from the Harokopio University of Athens said the health benefits of Vitamin D could be invaluable.
Ms Kouvari said: "Consuming foods high in Vitamin D may have heart-protective effects.
"In contrast with Vitamin D supplementation, this study revealed that increased vitamin D intake from food sources may protect against heart-related problems, especially in men."
Should you take Vitamin D supplements?
Speak to your GP first if you believe you have a Vitamin D deficiency.
The NHS says: "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 10 micrograms of vitamin D during the autumn and winter.
Vitamin D: Taking regular walks outside is the best way to top up your daily vitamin D allowance (Image: Getty)
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"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."
How long does vitamin D take to work?
Treating a Vitamin D problem can see symptoms ease up, or completely disappear, within months.
However, it could take up to a year if you have a more serious deficiency or aggravating symptoms.
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The NHS says the vitamin works to keep our bodies fit and strong by regulating the amount of calcium and phosphate present in the body.
Ongoing research also suggests that increased levels of Vitamin D can also help ward off more serious illnesses.
Dr Chris Steele toldExpress.co.uk: "We need Vitamin D for virtually every cell in our body.
"There's so much research coming out showing that Vitamin D, or low levels of it, can be associated with heart disease, cancers, depression, dementia, arthtirits – the list is really quite impressive."
Experts advise that the best way to get your fix of Vitamin D is to take a daily walk of 20 minutes.
How Long To Boost Vitamin D Levels
Source: https://www.express.co.uk/life-style/health/1102854/vitamin-d-how-long-to-work-benefits-bones-teeth-foods-deficiency-symptoms
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