Natural_Health_June_2017

IAN MARBER
EAT
natural
“It’s wise to take
vitamin D
year-round”
Nutritional therapist Ian Marber
on why we may not be getting
the vitamin D our body needs
– even in the summer
Although vitamin D is one of the
better-known nutrients, it seems
that we are still not getting enough of
it. Vitamin D has many scientifically
proven roles, including supporting
calcium utilisation (and therefore helping
bone and teeth health), as well as assisting
the immune system and helping cells
grow. Other claims are contested, such
as the idea that it may combat some
forms of cancer.
Nonetheless, its importance is
undeniable, yet the National Institute
for Health and Care Excellence (NICE)
estimates that one in five adults and one
in six children in England alone may
have low vitamin D status.
HOW IT WORKS
Vitamin D is actually a group of
chemicals but in short, exposure to UV
light allows one variant, known as D3,
to be made in the skin, which is then
taken to the liver where it is turned
into calcitriol, the active form of the
vitamin. Supplements of vitamin D tend
to be another variant, D2, which is also
converted into the active form. Food
sources include oily fish, egg yolks and
liver, which is bad news for vegetarians
and vegans or anyone wanting to eat less
animal produce.
SUMMER SUN
Sunlight is vital when it comes to vitamin
D and we need around 15 minutes
of direct exposure, ideally between
10am and 2pm, for enough vitamin D
production to take place in the skin.
The skin should not be covered by UV
protection for it to gain the benefits of
vitamin D, but we do need to ensure
that we don’t spend too much time in
the sun without appropriate precautions.
It’s not enough to have just your face
in the rays – ideally your arms, legs and
even some torso would be exposed too
for optimal effect.
SUPPLEMENT
The NHS suggests that spending this
time in the sun and reaping the benefits
Ian is one of the UK’s top nutritional
therapists ianmarber.com
should not be a problem from April until
September, but in reality, sunlight is not
guaranteed in this part of the world,
even in the summer months, and
exposure is potentially limited by a lack
of time too – how many of us are actually
free during the day to get to enjoy the
warmth of this?
The general advice is to supplement
vitamin D in the winter months, but
people with darker skins are advised to
take a supplement throughout the year.
It is my opinion that unless we do get the
necessary sunlight every day and also eat
vitamin D rich foods, then it would be
wise for the wider population to take a
supplement year-round.
As for dosage, the NHS advise at least
10mcg or iu daily, although other health
sources suggest taking far more, often as
much as 500iu, although 100iu daily is
probably the upper limit for most people.
Sunlight is vital when it comes to vitamin D and we
need around 15 minutes of direct exposure
NATURAL HEALTH 81