Dark days are coming…

We’re talking about the weather, of course!  

Winter is the time to start thinking about how to support your vitamin D levels. This is one vitamin that deserves the hype! It’s involved in dozens of bodily processes, from immune system function and bone health to mood, brain, and even digestive health. 

What is Vitamin D and why do you need it?

Vitamin D functions as both a hormone and a vitamin in the body. It’s a vitamin first because you need to obtain it from external sources (the sun, food, supplements). If you don’t get enough, several systems in the body don’t work as well as they should.

Vitamin D is also a hormone because it binds to vitamin D receptors and can have important effects on genes and whole areas of the body, including supporting your immune function, musculoskeletal system, and nervous system.

Key Benefits of Vitamin D

Vitamin D for Bone Health

Vitamin D plays a key role in how your body uses calcium and phosphate, the main minerals in bone.
When you eat foods that contain calcium and phosphate, Vitamin D supports the absorption of these minerals from your gut.
Vitamin D also supports the body’s ability to keep blood levels of calcium within a healthy range, which is important for overall wellbeing. Healthy vitamin D levels support proper mineralisation of the bone matrix and normal muscle function, both of which are important for bone strength. 

Low vitamin D can result in poor calcium absorption, even when you’re eating plenty of calcium-rich food. 

Vitamin D for Immune Health 

Vitamin D supports the immune system by working directly with immune cells that carry vitamin D receptors, including T cells, B cells, and antigen‑presenting cells.

When your vitamin D levels are adequate, these cells can convert vitamin D into its active form and use it to support immune defences at barrier sites such as the gut lining and respiratory tract.

Winter is the most important time to focus on your vitamin D levels for two reasons: ills and chills are going around, and most of us are spending longer periods indoors. Your immune system could do with a little extra support!

How To Support Your Vitamin D Intake

Vitamin D is fat-soluble, which means it’s stored in your liver and body fat. While you don’t necessarily have to take it every day, your stores begin to dwindle if they’re not being topped up regularly. 

Sources of vitamin D include: 

The Sun

Vitamin D is called the ‘sunshine vitamin’ because it’s made when sunlight hits your skin. A molecule called 7-dehydrocholesterol in your skin absorbs UVB from sunlight and converts it into pre‑vitamin D3. Your body then turns this into active vitamin D3.

Unfortunately, UVB is also the primary cause of sunburn, and too much can be highly damaging to the skin. New Zealand has some of the highest UV radiation levels in the world, so wearing sunscreen is a must. 

The good news is that you don’t need to risk sunburn to get your daily vitamin D intake. Short, regular periods in the sun (outside peak UV hours) can help support your vitamin D levels, but the exact time needed depends on your skin type, where you live, and the time of year.

Some research suggests that a few weeks of healthy sun exposure (such as a tropical holiday!) can improve vitamin D levels enough to reduce deficiency for several months.

Food

Foods considered to be a good source of vitamin D include fatty fish, cod liver oil, and eggs. Fresh wild salmon is especially high in vitamin D. 

In general, foods that contain vitamin D include:

• Fatty fish (salmon, tuna, trout, sardines)

• Eggs (especially the yolk)

• Red meat (beef, lamb, venison)

• Mushrooms

• Fortified foods (milks, cereals, snacks)

While eating these foods can help to support your vitamin D intake, most of us get only a few hundred IU per day from diet alone. This is why other sources may need to be considered.

Vitamin D supplements

New Zealand sees less sunlight between May and August. This is when many people may benefit from a vitamin D supplement to support their immune system, bones, and mood.

However, supplementation may also be worth considering if you: 

• Spend most of the day indoors

• Often cover up when you’re outside

• Live in areas with low sunlight

• Have darker skin

• Have a medical condition or take medication that affects your absorption of certain nutrients  

Types of Vitamin D Supplements

Most supplements provide vitamin D3 (cholecalciferol), the main form your body uses to build up its vitamin D stores. There are now several D3 supplement options, including capsules, tablets, softgels, liquid drops, and gummies. You’ll also find vitamin D formulas alongside calcium and other nutrients. 

Most guidelines recommend that adults need around 600–800 IU per day, with an upper safe limit of around 4,000 IU. A typical vitamin D supplement provides 1000 IU D3, which is enough to support your levels when diet and sun exposure are not enough  

Be sure to follow the dosage directions on the product label and monitor your intake from other sources. 

Vitamin D3 Supplements 

Capsules

• My Health. Vitamin D3 1000IU VCaps

• Blackmores Vitamin D3 1000IU
  High strength Vitamin D3 to support healthy bones, immune system function, and overall wellbeing.

Sprays and liquids

• Better You D1000+K2 Vitamin D Oral Spray: 3000iu of vitamin D + 75μg vitamin K2 to support calcium absorption and bone health.

• Vitamin D Lipo-Sachets®: 1000IU liposomal vitamin D3 for optimal absorption

• BePure Vitamin D Restore +VitK drops: 1000IU Vitamin D3 + 600mcg Vitamin K2 MK-7 (from naturally fermented natto) in MCT oil 

• Melrose Cod Liver Oil: 453 IU Vitamin D3 + 1360mcg Vitamin A + 906mg Omega 3
  
  

Chewables

• The Good Vitamin Co Good Vita-D Bone Health Gummies: 500IU Vitamin D2 (Ergocalciferol) per gummy for those who prefer a plant-based source

• Radiance Kids Calcium + D3 Gummies: 150 IU Vitamin D3 + 100mg calcium & 50mg phosphorus to support healthy teeth and bones 

Safety tips when taking Vit D

More is not necessarily better. Your body stores all the vitamin D you put into it, and too much over time can cause serious health issues. 

People who are pregnant, breastfeeding, taking certain medicines or living with health conditions should consult their health practitioner before supplementing with vitamin D.

Always follow the dosage directions on the label and avoid taking more than recommended unless under medical advice.

Support your vitamin D levels before winter starts! Visit Bargain Chemist in‑store or online and check out our range of vitamin D supplements and bone health formulas.