Vitamin D is one of those oft overlooked micro-nutrients that could make a night and day difference in how you feel, both physically and emotionally.
Vitamin D deficiency can result from inadequate intake coupled with inadequate sunlight exposure. Natural dietary intake of it is pretty limited - when was the last time any of my gentle readers enjoyed some liver and onions or a nice plate of Haggis?
Add to it a natural aversion of migraine people to frolic under bright sunlight, and we've got ourselves a nice Vitamin D deficiency.
Especially so in winter - not enough sun as it is.
Dr. Briffa mentions of a study where individuals from Ireland and Northern Ireland aged 20-40 had their vitamin D (25-hyroxyvitamin D) levels monitored From October of one year to March of the following year.
"Individuals were, during this time, treated with 0 (placebo), 5, 10 or 15 micrograms of vitamin D (D3) each day (0, 200, 400 or 600 IU per day). From this data the researchers were able to calculate the dietary requirement of D3 to maintain blood vitamin D at certain levels."
The authors of the study were then able to calculate the dietary requirement of D3 vitamin supplement to maintain blood vitamin D at absolute minimum levels:
- Those enjoying sunshine: 7.2 micrograms/day (288 IU/day)
- Those who sometimes have sun exposure: 8.8 micrograms/day (352 IU/day)
- Those avoiding sun exposure: 12.3 micrograms/day (492 IU/day)
Considering that the healthy levels are at least 2-3 times that of an "absolute minimum", the recommended daily amounts of vitamin D of about 400IU are way too low, at least in winter time.
And so, my gentle readers, make sure that you are well stocked up on a high quality vitamin D3 supplement. Might be just the thing to avoid the holiday's wave depression.
link: Study assesses dietary requirements for vitamin D in the winter
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