I still remember the first time a doctor mentioned vitamin D to me. It was years ago, after my daughter fainted one day following a fall at home. He told me she should start taking vitamin D and that we all probably should. I guess I’d always known vitamin D was ‘good for our bones’, but I never really looked into properly, because my bones felt perfectly fine…
Over the years I have been taking it on & off. But now I take vitamin D almost every day, even though I live in (mostly) sunny Spain. I actually became more consistent when my mum was diagnosed with Alzheimer’s. Her diagnoses came with severely low level of vitamin D, and as I read more research about healthy ageing, I realised just how important vitamin D really is.
Vitamin D is more like a hormone than a vitamin. It doesn’t just support our bones by helping us absorb calcium, it also looks after our blood vessels. Healthy arteries mean better blood flow to the brain and studies show that low vitamin D levels are linked to a higher risk of cognitive decline later in life. Keeping our Vitamin D levels up may improve fatigue, muscle strength, mood and even support our brain health.
Our bodies make vitamin D when sunlight hits our skin. During colder months we may not get enough, even on bright days and as we get older, our skin becomes less efficient at producing it. Sunscreen also blocks UVB rays, so while it protects our skin, it limits vitamin D production.
During perimenopause and menopause, vitamin D becomes even more important. Falling oestrogen levels accelerate bone loss, raising the risk of osteoporosis. Vitamin D helps the body absorb calcium properly, keeping bones strong and reducing fracture risk. It can also support mood and muscle strength, both of which can dip in midlife.
Experts suggest that adults need around 15 µg (600 IU) per day. Some people, especially those who spend little time outdoors, have darker skin, or are over 50, may need more. If you’re unsure, it’s worth asking your doctor for a blood test to check your levels. The nice thing about vitamin D is that it’s easy and inexpensive to supplement. We should not take more than 100 µg (4000 IU), as too much can lead to nausea and kidney problems.
I take my vitamin D after my breakfast, my little sunshine in a bottle. And for the geeks among us (or anyone else who’s interested :-D): the best form to take is vitamin D3 (cholecalciferol), ideally combined with vitamin K2 (100 µg). D3 is the type your body naturally makes from sunlight and it’s better absorbed than D2. K2 helps direct calcium to your bones and keeps the calcium out of your arteries, which is good for both your heart and your brain.
If you prefer to get your vitamin D from food, oily fish are your best source. Wild salmon (much higher than farmed), mackerel, sardines, herring or trout. Eggs (especially the yolks) also provide a small helpful boost.
Vitamin D might not be glamorous, but it’s one of those quiet essentials, something that supports your bones, muscles, mood and probably even your brain. Whether you live in England or Spain, it’s worth checking in on.
Hasta pronto,
x
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