Vitamin D, nicknamed the ‘sunshine vitamin’ is created by the body from direct sunlight on the skin. The vitamin is an important one, regulating the amount of calcium and phosphate in the body – essential nutrients for keeping bones, teeth and muscles healthy. If a person lacks vitamin D they may be at increased risk of developing bone deformities or bone pain caused by a condition called osteomalacia. From late March and early April to the end of September, most people should be able to get all the vitamin D they need from sunlight.
One study found vitamin D deficiency is linked to short sleep duration
But between October and early March, it can be more difficult to get enough vitamin D from sunlight.
Spotting the symptoms of vitamin D deficiency can help prevent more severe health problems developing, and one sign which has a growing body of research surrounding it is poor sleep.
One study found vitamin D deficiency is linked to short sleep duration. (https://www.ncbi.nlm.nih.gov/pubmed/28686746)
The study found links between insufficient sleep and lack of vitamin D to be especially strong in adults age 50 and older.
More than half of the people included in the study were deficient in vitamin D.
In 2018, scientists at China’s Qingdao University analysed the findings of several studies that looked at vitamin D’s role in sleep.
Their analysis found significant connections between low levels of vitamin D and a lack of sleep.
They also found low levels of vitamin D were connected to poor sleep quality.
A number of other studies have also shown a connection between vitamin D deficiency and risk of sleep apnea.
Vitamin D foods
Small amounts of vitamin D are found in some foods. During the winter months you may want to consider eating more of these:
- Oily fish – such as salmon, sardines, herring and mackerel
- Red meat
- Liver
- Egg yolks
- Fortified foods – such as most fat spreads and some breakfast cereals
Vitamin D supplements
Another source of vitamin D is dietary supplements.
Experts during the autumn and winter months to get vitamin D from your diet.
But since it’s difficult for people to get enough vitamin D from food alone, a daily supplement containing 10 micrograms should be considered.
But the NHS warns: “Taking too many vitamin D supplements over a long period of time can cause too much calcium to build up in the body (hypercalcaemia). This can weaken the bones and damage the kidneys and the heart.
“If you choose to take vitamin D supplements, 10 micrograms a day will be enough for most people.
“Don’t take more than 100 micrograms of vitamin D a day as it could be harmful.”
Who’s at risk of vitamin D deficiency?
Some people may not get enough vitamin D from sunlight because they have very little or no sunshine exposure.
The Department of Health recommends you take a daily supplement if you:
- Aren’t often outdoors – for example, if you’re frail or housebound
- Are in an institution like a care home
- Usually wear clothes that cover up most of your skin when outdoors
People with dark skin, for example people with an African, African-Caribbean or south Asian background, may also not get enough vitamin D from sunlight.
Another symptom of vitamin D deficiency may appear in a person’s eyes.
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