How to boost your vitamin D intake

Regular sun exposure is essential for good health. Sunlight on skin prompts our bodies to make vitamin D, which may help ward against a host of conditions like heart disease, strokes and many cancers. Here's how to take it safely.

• Studies conducted in the UK concluded that frequently grey skies could contribute to heart attack and stroke levels by depleting people's vitamin D.
• A North American study found that those with low vitamin D levels ran a 62 per cent higher risk of heart attack or stroke.
• Low levels of the vitamin have been linked with increased rates of cardiovascular disease, more colds, flu and other diseases.
• One ten-year study of 18,000 men aged 40 to 75, who were initially free of cardiovascular disease, indicated that low vitamin D levels more than doubled their risk of heart attacks and coronary artery disease.
• In winter, it's worth trying to increase your intake of foods that contain vitamin D, such as milk.

• As we have seen, our bodies make the majority of our vitamin D from the ultraviolet light that hits our skin, specifically UVB rays.
• But we have a predilection to slather on sunscreen and this, coupled with the lack of sunlight during the winter months and in northern climates, prompts experts to warn that we are facing an "epidemic" of vitamin D deficiency, with darker-skinned people and all individuals over 50 running the greatest risk.

Although most of the vitamin D present in our bodies is made by sunlight, small amounts can be obtained from foods such as oily fish. So, especially in the winter, try to increase your intake of foods that contain vitamin D. The following contain substantial quantities of vitamin D and are good sources:

• Salmon
• Fresh tuna
• Sardines
• Herring
• Cod liver oil
• Eggs
• Dairy products like milk and cheese
• Fortified foods such as breakfast cereals and margarines

• Taking vitamin D supplements can have a beneficial effect on your health.
• Research studies indicate that supplements reduce levels of inflammation, which is believed to be closely associated with heart disease, and that a combination of vitamin D and calcium supplements can lower high blood pressure.
• One study demonstrated that people who took vitamin D supplements had 70 per cent fewer episodes of colds and flu over three years — and respiratory infections have also been linked with an increased risk of cardiovascular disease.
• Other research has indicated a 31 per cent lower death rate from heart disease among women over 65 who took vitamin D supplements, while a European review of 18 studies found that taking supplements for six years reduced the death rate from all causes by seven per cent.
• If you decide to take supplements, most experts recommend taking at least 1,000 IU a day.
• If you suffer from a vitamin D deficiency, your doctor may recommend much higher doses — but don't take more than 1000 IU of vitamin D a day without talking to your doctor first.