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We get vitamin D from experience of the sun, specifically from ultraviolet B rays, but with most of us spending more time indoors than ever before, are we vulnerable to a supplement D deficiency within a lockdown? We spoke to Susan Lanham-New, Professor of Human Nutrition at the University of Surrey to tell us more concerning the role of vitamin D in our anatomies and how we can make certain we're getting enough.
Vitamin D has long been traditionally regarded as the nutrient that is incredibly very important to bone health What I do believe is very extraordinary about vitamin D is whilst we consider it from the musculoskeletal health perspective, it's so very important to other health outcomes, so for instance diabetes - so that your pancreatic beta cells, that, of course, produce insulin, require vitamin D.
And then for immune function, since we've identified the vitamin D receptor - the VDR as we call it, about 200 organs in the body have vitamin D receptors and that includes your immune system, which is why there has been so much interest around vitamin D and how important it is to your immune resilience.


So vitamin D is actually essential for our physiology - essential for healthy bones in both adults and children, in addition to important for other systems, including our immune system. So simply how much vitamin D should we be getting? In terms of simply how much vitamin D that we need, this can be a very interesting one.

So up to 2016, it had been considered in the United Kingdom that people didn't need vitamin D within our diet, because we made enough during the summertime to last us during the winter. What has borne from a whole array of different scientific studies, is that that scientific thinking is wrong and that whatever we make in summer time does not last us throughout the whole of the winter.
In aspects of northern latitudes, such as what we see in the United Kingdom, you are able to only make vitamin D from UVB exposure between March to September.

In 2016, the Scientific Advisory Committee on Nutrition, or SACN as it's known, published its new recommendations for vitamin D, which are 10 micrograms per day. So how do we achieve 10 micrograms each day? Well, unlike most vitamins, it's hard for people to have what we truly need from our diet alone.

So instead we must have it from sun exposure. But what should we do in the months between October to February when we're not getting enough exposure? In the spring and the summertime, so between March to September, provided that you are out and about, benefiting from UVB rays, and it doesn't have to be always a sunny day to have them, you would achieve that throughout your skin being exposed to sun, not with clothing, not behind glass and not with sunscreen on. So about 10-20 minutes per day, that may top up your vitamin D levels.
During the wintertime, because it's difficult to accomplish it in the dietary plan, the recommendation from Public Health England was a 10 microgram (400 international units) of the supplement of vitamin D.

And of course during this time now of self-isolation, when so many individuals are not able to get out and might not be privileged enough to truly have a garden or even a balcony, and when they do go out for a short walk, they're not going out at those occasions when you would make some vitamin D from UVB, that will be from about 10 am and 3 pm in the afternoon, then absolutely taking that vitamin D supplement is really important.

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