Vitamin D

What's the big deal and why is Vitamin D so important? The 'sunshine vitamin' is obtained naturally from two sources, sunlight and food. Although, it is obtained from several food sources, we get most of our intake from the sunlight being absorbed by our skin. When compared to our ancestors we spend a lot more time indoors, wearing more clothes and using sunscreen which lowers the absorption of vitamin D. If you are based in the UK, between October to early March, we do not absorb vitamin D from sunlight (depressing right?), which is of great importance to our overall health especially fertility. Low levels of Vitamin D are a particular problem in winter when there is less natural exposure to sunlight, from which the body makes the vitamin. Vitamin D is essential for both men and women in pre-conception and mama's to be during pregnancy contributing to the immune system functioning normally, normal cell division and healthy inflammatory response. Achieving a normal vitamin D level has a positive impact on fertility.

SOURCES OF VITAMIN D

Sunlight is the biggest source of vitamin D, however natural food sources are:

- Fish oils: Cod liver oil (stock up at Holland & Barrett).

- Fatty fish: Smoked salmon, trout, swordfish, salmon, mackerel, tuna and halibut (in order of highest in vitamin D).

- Mushrooms: Specifically portobello, as they are exposed to sunlight when growing,

- Eggs: Whole eggs cooked any way are wonderfully nutritious and are also high in omega 3 fat's.

- Tofu: All types and a great option for a plant based diet.

- Fortified Foods: Fortified dairy products including whole, semi and skimmed milks, plant based milks, yogurts and cereal/oatmeal.

Obviously, it is needless to say it is important to nourish your body with all essential vitamins and minerals, not just Vitamin D. I am currently in love with Wendy Rowe's: Eat Beautiful cookbook, it is packed with insightful recipes to maximise your wellness and make you feel and look great.

DEFICIENCY

It is hard to know whether you could have a deficiency as the symptoms are usually very mild including unexplained fatigue, bone pain & fractures and muscle weakness. All of which are more likely to be experienced if there is a serious deficiency. Like any deficiency, anyone can be deficient in vitamin D for a whole host of reasons, including:

1) Lack of consumption in diet, natural sources are mainly animal-based including fish, fish oils and egg yolks.

2) Obesity, someone with a BMI of 30 > is more likely to have lower blood levels of vitamin D.

3) Digestive tract cannot adequately absorb the vitamin from food, this is common if an individual suffers from Crohn's disease, cystic fibrosis, and/or celiac disease.

4) Exposure to sunlight is limited particularly if homebound, living in northern latitudes or wearing long robes/head coverings for religious reasons.

5) Darker skin, people with darker skin require at least 5x more sun exposure to obtain a given amount of vitamin D compared to those with lighter skin due to the pigment melanin which can lower the skin's ability to make vitamin D in response to sunlight exposure.

6) A symptom of inflammatory and auto-immune disorders.

If you are unsure whether you have a deficiency, and are trying to conceive it is is worth asking a medical professional to test your vitamin D. It is a simple blood test that does not cost very much and a health professional can advise you from the results if you are deficient, low or within a normal range.

VITAMIN D AND FERTILITY

Numerous research on vitamin D and fertility proves there is a strong correlation between the two, with low levels of vitamin D proven to impact ovulation and vitamin D supplementation proven to increase success in IVF couples. Furthermore, new research shows vitamin D supplementation may increase fertility and sperm count in men.

Given the simplicity of testing and the treatment of vitamin D, which is a low cost and has a significant impact on your body pre-conception, it is well worth mamas and papa's to be testing their vitamin D levels before embarking on further fertility treatments. It is essential you keep on top of your vitamin D before getting pregnant and during pregnancy to decrease your risk of anemia, gestational diabetes, pre-eclampsia, bacterial vaginosis, and emergency caesarean birth. It is also proven to have an effect on the unborn baby and having a lower birth weight, cognitive function and increased risk of obesity.

If you have been diagnosed by a medical professional with low vitamin D from a blood test, you will be recommended a vitamin D supplement for a period of time. You can either take supplements by tablet or spray. I take this spray. It is easy to remember to take as I leave by my toothbrush and its a fresh minty flavour so I do it each morning as part of my routine when brushing my teeth. The spray's are different IU levels and your medical professional will advise on the dose based on your results. It is normal to have a repeat blood test to re-test your vitamin D levels after 3 months to see if the supplement has made a difference to your body.

For further information feel free to email me on lisapenny.blog@gmail.com or contact your medical professional.

Lisa x