Vitamin D importance for bone health and immunity

As daylight decreases during autumn and winter, experts warn of potential vitamin D deficiencies, which can lead to fatigue, muscle weakness, and mood changes. Vitamin D is essential for building strong bones by aiding the absorption of calcium and phosphorus, and it plays a key role in immune system support and hormone regulation.

Dietitian Leah Murnane suggests that individuals spending most of their time indoors should increase their intake of vitamin D-rich foods. Recommended sources include salmon, mackerel, sardines, cow's milk, boiled eggs, plant-based drinks, and cereals. Since vitamin D is fat-soluble, it is best absorbed when consumed with meals containing healthy fats like avocado, nuts, seeds, or olive oil.

While sunlight is a primary source of vitamin D, experts caution against unprotected sun exposure due to skin cancer risks. Additionally, excessive supplementation should be avoided without medical advice, as extremely high levels can raise blood calcium and damage kidneys. Blood tests are recommended for those with osteoporosis or nutrient absorption issues.