Astonishingly most adults – estimated at between 40-80% – are believed to be deficient in vitamin D. I’ll explain in this post the many reasons why this may be a huge problem. I’ll also look into how you can top up your levels if you think you may be deficient (hint: it’s very likely you will be during the winter months) and what dose to use. Read on to discover what the far reaching signs of vitamin D deficiency are.

Vitamin D deficiency – some people are more susceptible

• The darker your skin, the harder it is for you to absorb vitamin D from the sun
• If you live in the Northern Hemisphere
• People who spend a lot of time indoors, or live in a care home
• If you use sunscreen when the weather is sunny
• If you typically tend to cover up most of your skin

Spending time in the sun, without sunscreen, is the BEST way to ensure you’re getting enough vitamin D throughout the summer months. Your body will naturally regulate your levels too, so you’ll never make too much.

As long as you don’t burn you can be confident you’re not doing any harm to your skin.

Vitamin D deficiency – some foods may help

As far as food sources go, there are some, but the levels of vitamin D they contain are negligible so barely worth mentioning – that said, oily fish, eggs and certain mushrooms are among the best food sources.

Essentially, once you haven’t seen the sun for a while, you’ll definitely need to supplement – more on that in a second.

If you’re worried your diet is impacting your gut health, I’d highly recommend downloading my online course The Ultimate Gut Health Programme to help support both your digestive sysem and hormone health, whilst avoiding triggering symptoms.

It’d be impossible to include all you need to know in one blog, but the programme will have all you need to know to ensure you’re soothing your digestive system, whilst eating delicious and filling foods.

What does Vitamin D actually do?

Vitamin D is actually a hormone, not a vitamin, and nearly every cell in your body has a receptor for it. More and more evidence is now demonstrating that its role in the body is much wider than just protecting your bones.

The many roles of vitamin D –

• Contributes to bone health by aiding calcium absorption into the bones.
• Supports the immune system and may help prevent prolonged or excessive inflammatory responses.
• Provides protection against autoimmune conditions

and also  –

• Boosts your energy levels.
• Protects against autoimmune conditions
  Vital for heart health.
• Helps to protect against skin issues such as psoriasis and eczema.

So if you’re affected by any of those things on an ongoing basis, I’d definitely recommend getting your vitamin D levels tested. You may be very low and this could be a major contributing factor to your symptoms.

If you want to get tested you can order here – use code LIZDAVIS10 at the checkout for a 10% discount.  

Preventing a Vitamin D deficiency

When you sit in the sun with your arms and legs exposed, without sunscreen for roughly 10 minutes, you’ll be likely to absorb about 10,000 units of natural vitamin D. However, keep in mind that this amount differs from person to person, depending on your skin tone – the fairer your skin, the more easily you can make it.

So how much should you supplement?

The NHS recommends a minimum of 400 IUs for adults, and not more than 4000 IUs per day.

Well, considering you’d make about 10,000 IUs in about 10 minutes if you sat in the sun I’d suggest more like a minimum of 2000 IUs each day would be about right for most people.
So providing you have no other health conditions which could be exacerbated by low vitamin D, supplementing between 2000 IUs and 4000 IUs per day should be about right.

For school age kids about 2000 IUs per day should be adequate.

What type of Vitamin D should you look for?

You want a D3 supplement with added K2.

The K2 acts as a co-factor and works with the vitamin D to get calcium into your bones.

Testing will tell you for sure how low your levels are and how much you need to supplement – you may need much higher levels than that. 

Omega-3 fats are a type of polyunsaturated fat which, historically, humans have consumed in abundance. Notably Mediterranean and Asian diets tend to be very high in seafood, which is our primary source of Omega-3 fats. These fats are known as ‘essential fats’ because our bodies cannot synthesise them, so we need to consume them. Unfortunately when we don’t consume enough – and many, many people don’t – we may be faced with numerous health problems.

Omega-3 Fats and Gut Health

Recent studies have demonstrated that supplementation with Omega-3s impacts the gut microbiome for the better.  These fats seem to increase the production of anti-inflammatory compounds, such as short chain fatty acids.

They are also instrumental in maintaining gut immunity and ensuring gut wall integrity, helping avoid the dreaded ‘leaky gut’.

The balance between Omega-3 and Omega-6

We need to keep the balance between Omega-3 and Omega-6 fats we consume in the right ratio. The trouble is the modern diet tends to provide far too much Omega-6 (it’s in just about everything!) and unless you’re a keen fish eater, not enough omega-3.

Although Omega-6 fats are a necessary part of a healthy diet, having too much tends towards being inflammatory. Omega-3 fats, on the other hand, are anti-inflammatory. Given that most illnesses have inflammation at their root, then you can probably see how many of these problems arise.

An array of very healthy foods are rich sources of omega-6 fats, as are cooking oils such as sunflower oil.

How do omega-3s affect your health?

• Fighting inflammation throughout the body
• Protecting the brain
• They are vital for cardiovascular health
• If you’re pregnant you definitely need them in abundance for foetal development
• They regulate your mood
  Hormone production

What are the signs you may be deficient in omega-3 fats?

• Depression and anxiety
• Dry skin
• Allergies
• Digestive problems
• ADHD in children
• Problems with attention span in adults
• Irritability
• Dry eyes
• Hay fever

If you’re worried your diet is impacting your gut health, I’d highly recommend downloading my online course The Ultimate Gut Health Programme to help support both your digestive sysem and hormone health, whilst avoiding triggering symptoms.

It’d be impossible to include all you need to know in one blog, but the programme will have all you need to know to ensure you’re soothing your digestive system, whilst eating delicious and filling foods.

How can you prevent or reverse a deficiency?

1. Eat Fish Several Times Per Week

The amount you need to eat will vary between individuals, but roughly 2-4 portions a week of mackerel, salmon (wild salmon is preferable), sardines, fresh tuna or anchovies.

3. Reduce your intake of Omega-6 oils

Omega-6 fats are found in everything, so it’s very easy to eat too much. Replacing your usual sunflower cooking oil with healthier alternatives such as olive oil or coconut oil will help with this.
Omega-6 oils tend to be found in a lot of processed foods too, so if you cut down on those it’ll help.

4. If you’re not keen on fish then supplement!

Research tends to suggest that food sources of omega-3s are superior. However, fish is just one of those foods that a lot of people really don’t like.  So if this is you then make sure you take a good quality supplement – of course run this past your healthcare provider if you are on any medications, or have a medical condition.

It is thought that approximately 80% of people have a magnesium deficiency to some degree, so the chances are you may well be affected.

Magnesium is probably the most important mineral in the body, accounting for over 300 actions in just about every body system – including the gut and the brain. It also helps to regulate sodium, potassium and calcium levels, and helps glutathione – your body’s main antioxidant – to do its job. So all in all, it’s pretty important and you’ll definitely feel the effects if you haven’t got enough in your system.

What happens if you don’t get enough magnesium?

If your diet is low in magnesium then your microbiome will definitely take a hit. You can read more about your microbiome here. Scientists have studied mice put on low and high magnesium diets, and compared the two. Their microbiomes differed significantly. Furthermore, the magnesium deficient mice showed less mobility and behaviours that corresponded to depressive symptoms in humans.

The deficient mice had low levels of beneficial bacteria, and high levels of inflammation.

In addition to the digestive problems, low levels of magnesium are associated with –

• Leg cramps and restless leg syndrome
• Insomnia
• Anxiety, irritability and restlessness
  Fatigue
• Deficiency impacts the central nervous system by depleting levels of GABA – a calming neurotransmitter.
• Having adequate levels calms the body, improves mood and soothes muscles.

Low energy, fatigue and feeling weak are common signs of magnesium deficiency.

What causes magnesium deficiency?

Soil depletion – as minerals are stripped away from the soil due to intensive farming processes, crops become depleted. There are far less minerals present in food now, compared to previous generations.
Digestive issues such as leaky gut, SIBO, and IBD may impact your ability to absorb sufficient levels of magnesium.
Long-term use of medications may damage the gut, leading to mineral deficiencies.

If you’re worried your diet is impacting your gut health, I’d highly recommend downloading my online course The Ultimate Gut Health Programme to help support both your digestive sysem and hormone health, whilst avoiding triggering symptoms.

It’d be impossible to include all you need to know in one blog, but the programme will have all you need to know to ensure you’re soothing your digestive system, whilst eating delicious and filling foods.

Who is most at risk from magnesium deficiency?

• Certain people may be genetically predisposed to poor absorption.
• Eating a diet low in foods which are rich in magnesium.
• People experiencing high levels of stress, from any cause, may experience the effects of low magnesium. Stress will drain magnesium from the body.
• Anyone with a digestive system issue such as coeliac or IBD which may affect their ability to absorb magnesium.

Magnesium Supplementation

If you’d like an extra boost then magnesium skin sprays are great for people who have difficulty with absorption. Or supplementing with magnesium glycinate, malate or threonine.

Magnesium malate is great if you’re having muscle problems, whereas threonine crosses the blood brain barrier so is great for all things brain and mood related, such as anxiety. Magnesium glycinate is highly absorbable and readily bioavailable to the body.

A dose of around 300-400mg/day is appropriate for most people, but do check with your healthcare provider first if you’re taking any other medications.

What is collagen?

It is the most abundant protein in your body, being the main component of connective tissues. It is vital for healthy maintenance of muscles, skin, ligaments and tendons. To discover more reasons you need collagen for health, read on.

There are 28 types, but here are the four most common –

• Type I is the most common type which is found in all connective tissue.
• Type ll is found in skeletal joints and in the cushions between your vertebrae.
• Type lll is found in skin and blood vessels.
• Type lV is a component of your kidneys, surrounds organs and helps with eye and ear health.

In recent years, these supplements have become unbelievably popular. Hydrolysed collagen supplements make it much easier for your body to absorb, so if you’re on the lookout for a supplement ‘collagen peptides’ is the type you want. Hydrolisation breaks down the long chains, making it easier for your body to use.

Dietary sources of collagen

Diet-wise foods that contain gelatine provide collagen. Bone broth is a superb example of this.
Found in the connective tissue of animals, it is plentiful in foods such as chicken, pork, beef and fish. Egg white is another great source.

Vitamin C is crucial for collagen synthesis, so you should also ensure you’re eating foods rich in this vitamin, such as citrus fruits, broccoli, and kiwis.  Supplementation with Vitamin C is useful for numerous body functions, including collagen synthesis.

For more help and practical guidance to ensure you’re eating the best diet for your gut, and health in general, click here.

If you’re worried your diet is impacting your gut health, I’d highly recommend downloading my online course The Ultimate Gut Health Programme to help support both your digestive sysem and hormone health, whilst avoiding triggering symptoms.

It’d be impossible to include all you need to know in one blog, but the programme will have all you need to know to ensure you’re soothing your digestive system, whilst eating delicious and filling foods.

Here are a few ways to use collagen for health –

Gut Health – leaky gut

Collagen supplementation may be a useful part of your regime to support leaky gut. It will support your body in knitting together your gut wall cells, helping to prevent toxins from travelling around your body.

To read more about leaky gut click here.

Muscle mass

It is also an important component of skeletal muscle.
So much so that numerous studies have demonstrated those who supplemented with collagen gained significantly more muscle mass through training, than those who did not.

Nail health

Collagen can be useful in preventing nail brittleness, and some people find it helps the health of their hair.

Bones and joints

Collagen maintains the integrity of your cartilage, which is the flexible tissue which protects your joints. As we age the the amount of collagen we produce decreases, therefore our likelihood of developing conditions such as osteoarthritis increases. Fortunately numerous studies have found that supplementation with collagen helps to reduce these symptoms.

Similarly, as collagen production decreases, your bone mass may take a hit. Supplementation may therefore help with symptoms of osteoarthritis and decrease risk of fractures.

Collagen is typically very well tolerated (continue to avoid marine collagen if you’re allergic to fish) and is easy to take. It is flavourless and can easily be mixed into warm drinks.

A dairy-free diet excludes foods that contain milk and milk products. People who discover they don’t tolerate dairy products very well may choose to reduce or completely eliminate foods that contain milk. On the other hand some find they may be able to tolerate small amounts of dairy, fermented dairy or raw dairy without suffering too many consequences. More on that later on, but for now let’s look at some of the reasons people think there may be a problem with dairy, and why you may want to avoid dairy.

People follow a dairy-free diet for different reasons, but for most people, they’re searching for relief from –

• Digestive issues
• Bloating
• Skin problems
• Respiratory issues (like excess mucus) that come from eating dairy products.

If you’d like to learn more about ensuring you’re eating well whilst avoiding certain foods, I’d highly recommend downloading my online course The Ultimate Gut Health Programme to help support your digestive system whilst avoiding triggering symptoms.

It’d be impossible to include all you need to know in one blog, but the programme will have all you need to know to ensure you’re soothing your digestive system, whilst eating delicious and filling foods. 

1. If you’re bloating, that could mean a problem with dairy

If you find you become bloated after eating dairy you’re definitely not alone!

So what’s actually going on here?

This may be due to an underlying imbalance with your digestive system – you may not be digesting proteins, or breaking down sugars efficiently. This may be down to dysbiosis, AKA an imbalance between your ‘good’ and ‘bad’ bacteria.

 You can get the lowdown on dysbiosis here.

3. If you suffer with your skin, it may be a problem with dairy

There are plenty of studies which demonstrate a link between eating dairy, and the development of skin conditions such as acne and eczema.
So if you suffer with anything like this, a diary-free diet together with certain probiotic supplements may really help you support your skin’s healing.

Have you thought about taking probiotics but are unsure where to start? Have a look here.

What to eat instead of dairy?

Contrary to what you might have heard, dairy products are not the only, and definitely not the best source of calcium.

Dairy products are high in calcium, but calcium intake needs to be balanced with magnesium in order for it to be utilised properly by the body. If you’re deficient in magnesium this puts you at risk for a deficiency in calcium too – these two minerals work closely together.

If you want to ensure you maximise absorption of the calcium you do eat, ensure you eat plenty of these foods which are rich sources of magnesium –

• Leafy greens
• Avocado
• Bananas
• Figs
• Cocoa

A great balance of magnesium and calcium is found in the following foods:

Seeds – sesame seeds and chias are particularly high in calcium.
Sardines and tinned salmon – these are loaded with calcium thanks to their tiny, edible soft bones.
Nuts – Almonds are a particularly rich source of calcium.
Tofu – this is another great source.

Easier to digest dairy products

If you can source them, raw dairy products tend to be better tolerated by many people who can’t tolerate conventional products.

As far as I’m currently aware, raw dairy is best sourced direct from farmers who supply this service. Raw dairy is not available from supermarkets, although it is becoming increasingly widely available.

Fermented dairy tends also to be better tolerated.

Milk kefir, for example, is very good for you and many people find this is much less likely to cause problems. The fermentation process essentially pre-digests the tricky-to-digest parts, which is great news for your gut!

The same goes for plain, natural yogurt – a lot of people are a lot better off eating this and find it a much better option than milk.

If you’re suffering with any of the issues I mentioned above, maybe have a go at eliminating dairy altogether for two weeks and see if you notice a difference.  Or try only fermented dairy or raw dairy for a while and see how that goes.

Non Dairy Milks

And don’t forget the great array of non-dairy milks we have available now. It’s also easy enough to make your own with seeds or nuts and filtered water. You’ll just need to buy a milk bag to filter it. These taste really great and are extremely good for you – I have to say I find hemp milk fantastic for skin health.

So what’s the problem with dairy? As is always the way with nutrition it’s not always simple, and everyone is unique.  If you have symptoms you can’t get to the bottom of, taking dairy out of your diet for a limited period of time – 2-4 weeks is usually long enough – to see whether or not your symptoms improve may be a good idea.

But do be careful of overly restricting your diet, unnecessarily, for long periods of time.  If you remove diary from your diet and you don’t notice difference there is something else triggering your symptoms which should be investigated through gut testing.

PS: The Ultimate Gut Health Programme includes plenty of inspiration on how to eliminate foods safely, to optimise your gut health, with meal plans, recipes and video lessons.