How Much vitamin D Do I need?

Our main source of vitamin D is the sun as your body makes vitamin D when it’s exposed to sunlight. We need about 15 minutes of sun exposure, daily.  This can be difficult, especially in the northern hemisphere, where we do not get much sunlight between October and February.    

We get some vitamin D from foods such as oily fish (salmon, sardines, trout), egg yolks, red meat, liver, mushrooms, whole-fat dairy, and fortified foods.  One egg yolk provides 37IU of vitamin D.

Requirements 

It is estimated that on annual basis 40% of the European population is vitamin D insufficient/deficient (Science Direct, 2020).

According to the NHS, adults, and children from 1 year on need daily 10 micrograms of vitamin D (400 IUs). But is this enough for everyone?  People who may be at greater risk of deficiency are older people, obese, with liver or kidney disease, osteoporosis, breastfed infants, and people with darker skin (they produce less vitamin D). 

I believe that vitamin D requirement is based on the individual.  I have seen lots of clients with low vitamin D levels who work long hours in the office (less exposure to sunlight), struggle with digestive issues, hormonal issues, or have poor immune health.  

Severe deficiency is below 30nmol/l and under 50nmol/l insufficient.  I would like to see my clients' blood levels usually between 75-100nmol/l, depending on the client and their health status.

Symptoms of low / deficiency

• Fatigue

• Muscle weakness

• Prone to infections

• Low mood

• Depression

• Bone / joint pain

• Poor skin health

It is good to take a supplement especially during the winter months when there is less sunlight. However, your individual needs may differ from others.  You can get a simple blood test with you GP or get a reliable home test. 

Zinc - Are You Getting Enough

Zinc is an essential trace mineral that is present in all our body fluids and tissues.  It has many benefits; it helps to support the immune system, and thyroid function, aids wound healing, and supports growth & development. It also plays a vital role in reproduction and hormone health; it promotes ovulation, fertilization, sperm development, and maintaining normal pregnancy.  

Studies have shown that supplementing zinc could be beneficial for women with PCOS. 

If you have low levels of zinc, you could experience

• Loss of appetite

• Frequent colds or infections

• Poor skin health

• Hair loss

• Diarrhoea

• Decreased sense of smell and taste

• Lack of alertness

• Slow wound healing

Lot of foods contain zinc but less so in plant-based foods. Good sources are: 

• Seafood especially oysters, crab, lobster

• Beef

• Lamb

• Chicken

• Cashews

• Chickpeas

• Pumkin seeds

• Nuts

People who may be at risk of zinc deficiency are vegetarians, vegans, with chronic digestive issues and women taking birth control pill.

During viral infection, you can increase your zinc intake and take a supplement. However, not to take it continously without checking your blood levels.

5 Top-Tips For a Healthy Lockdown

As we face a lockdown all around the world, it's good time to share and support each other during these uncertain times. 

Here in the Netherlands our schools, gyms, cafes and restaurants are all closed. The shop aisles are pretty empty but after a week of people panic-buying, this has seemed to calm down and shelves are restocked daily.

You may find that your usual groceries are not as available so it’s a good idea to do a inventory of what you already have in your cupboards, tins, rice, flour, pasta, sauces. 

These uncertain times can be financially difficult too. Shop budget-friendly foods such a root vegetables, cabbages, broccoli, green pepper and carrots which are also great for your health too.  And don’t shy away from frozen vegetables as these contain lots of nutrients.

Tip 1: Make a bigger batch of food while cooking. You will have a healthy meal ready the next day and waste less food. 

Tip 2:  Buy economical fruits; apples, bananas, frozen berries. If you have ripe bananas, make banana bread or banana pancakes to avoid waste. Here’s a yummy recipe: https://www.facebook.com/sannasumnernutrition/photos/a.1414755845408117/1429598307257204/?type=3&theater

Tip 3: If fresh produce is unavailable, use frozen. Veggies such as kale & spinach are great in soups or in sauces or even in a smoothie! Add frozen berries to porridge, muesli, yogurt and smoothies.

Tip 4: Stock up (not panic buying!) for the basics: beans, lentils, chickpeas, tortillas, canned fish, chopped tomatoes, brown rice, quinoa.

Tips 5: Working from home? Use this quiet time to focus on your health, prepare food and perhaps trying new recipes.  If you’re looking for more immune boosting recipes, check out my Instagram:  
https://www.instagram.com/sannanutrition/?hl=en

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General Support for Immune Function

Corona outbreak is making all of us worried and the flu season is in full swing.  As well as keeping a good hygiene, there’s plenty we can do to avoid or encourage a speedy recovery from those winter colds and sniffles.

Vitamin D
Take extra vitamin D3. Vitamin D is a essential for general support for the immune system and research has shown it to modulate the innate and adaptive immune responses (Journal of Investigative Medicine, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3166406/). Low  serum 25(OH)D levels have been associated with upper respiratory tract infections, including influenza  (Nutrients, 2013 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3738984/).

Our skin produces vitamin D when exposed to the sun’s UV light. There are two main forms of vitamin D, ergocalciferol (D2), produced by plants when exposed to UV light, and cholecalciferol (D3), the biologically active form produced in humans and animals when skin is exposed to sunlight. According to the Vitamin D Council, you need about 15 minutes daily sun exposure for a person with a lighter skin. Geographical location and time of the day also impact how much vitamin D your skin can produce (https://www.vitamindsociety.org/).
 
The potency of vitamin D3 in relation to vitamin D2 is somewhat controversial, although some studies indicate that vitamin D3 may be more potent (Armas LA, et al, Journal of Clinical Endocrinology Metabolism, 2004). Vitamin D3 is found in small amounts seafood and oily fish such as mackerel, salmon and sardines and eggs have very small amounts.
 
You can check your vitamin D levels with the doctor.

Zinc 
Another essential nutrient for general support for the immune system.  Zinc has been shown to reduce the incidences and duration of acute lower respiratory tract infections in children (Sazawal S, et al, Pediatrics. 1998;102:1).  Zinc-rich foods include: seafood especially oysters, beef, turkey, pine nuts, cashews, and chickpeas. Ensuring optimal zinc levels with zinc supplementation can strengthen your immunity against viral infections.

Get plenty sleep. 
Sleep helps our bodies to support our general health. Research shows that people who don't get quality or enough sleep are more likely to get sick after being exposed to a virus (https://www.sleepfoundation.org/articles/how-sleep-affects-your-immunity) Tips for a better sleep: switch off electronics an hour before bed, make sure the room is cooler & dark, stop eating 2 hrs before bed and avoid alcohol.