As the temperatures rises again, experts are warning of a health risk posed to those staying inside too often throughout the year, with many suffering from a significant deficiency they’re unaware of
While the UK has been enjoying hot and sunny weather, an unexpected health concern is quietly affecting many – especially young adults. Despite the sunshine, a large number of people aged 18 to 30 are still not getting enough vitamin D, an essential nutrient for overall health.
Dr Natasha Fernando, Medical Director at Medichecks, reveals a simple way to gauge whether your body is producing enough vitamin D. “If your shadow is shorter than your height when you’re outside, it means the sun’s rays are strong enough to trigger vitamin D production in your skin. However, if your shadow is longer or barely visible, it suggests that the sunlight isn’t sufficient for your body to generate the vitamin effectively – even if the sky is clear,” she explains.
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Data from Medichecks reveals that around 58% of young adults in this age group have insufficient levels of vitamin D, even during the summer – indicating vitamin D deficiency is not just a winter problem.
Vitamin D plays a crucial role in many bodily functions. It helps maintain strong bones, teeth and muscles, supports the immune system to fight infections, regulates mood, and reduces inflammation. When vitamin D levels drop too low, individuals may experience symptoms like chronic fatigue, frequent infections, muscle pain or cramps, depression, weak bones, hair loss, and slow wound healing. These symptoms can seriously affect quality of life if left unaddressed.
Dr Asia Ahmed, a digital clinician at Medichecks, echoes the concern that many young people still don’t meet their vitamin D needs during spring and summer. She says, “The reasons are varied but often include spending a lot of time indoors, increased use of screens and technology, and not consistently taking vitamin D supplements throughout the year. These habits limit their exposure to direct sunlight, which is crucial for vitamin D synthesis.”
Here, we take a look at how to boost your vitamin D levels and avoid deficiency.
Eat fatty fish and mushrooms
While diet isn’t the most efficient source, it can help top up your levels if you eat plenty of fish such as salmon or mackerel and mushrooms.“A salmon fillet contains around 10-15 micrograms of vitamin D, while vitamin D-enriched mushrooms can provide up to 10micrograms per 100g,” says Dr Tina Ghela, Digital Clinician Lead at Medichecks. She adds, “Mushrooms typically contain vitamin D2 rather than D3. While both forms can raise your vitamin D levels, D3is generally more effective at increasing and sustaining levels in the body.”
Take a vitamin D supplement
Boost your vitamin D intake, especially in autumn and winter, when UVB levels in the UK are too low for skin synthesis. Public Health England recommends 10micrograms (400 IU) per day for adults.
Get more safe sun exposure
Aim for 10-30 minutes of sun on your face, arms, and legs several times a week during spring and summer, depending on your skin tone and location.Just be careful not to burn.You can still absorb vitamin D while swimming in a pool –although cloud cover can affect levels – or wearing a sun hat, sunglasses and sunscreen. It’s always important to remember to stay safe in the sun.
Manage weight and gut health
Dr Ghela says, “Vitamin D is fat-soluble and may be less bioavailable in people with higher body fat or gut absorption issues. If you have conditions like coeliac disease or IBS, you may be at higher risk of deficiency and should consider monitoring your levels more closely.”
Consider fortified foods
Products like plant-based milks,cereals, and spreads are often fortified with vitamin D, providing a convenient daily boost
Learn more and order your test at medichecks.com