Spotlight on… vitamin D

This fat-soluble vitamin is one of the most critical for biological function, helping boost bone, muscle and skin health. Amanda Pauley reveals how the ‘sun vitamin’ works, what causes a deficiency, and how to use it both topically and orally

Why the hype?

Sometimes referred to as the ‘sun vitamin’, vitamin D is one of the bestknown hormones made by the skin and it plays an important role within the body.

“Vitamin D is both a nutrient we eat and a hormone our bodies make,” explains Lorraine Perretta, head of nutrition at skin supplement brand Advanced Nutrition Programme (ANP).

“It is fat soluble and a key co-factor that helps the body absorb and retain calcium and phosphorus – both of which are critical for supporting bone building.

Based on research, vitamin D can support the reduction of inflammation within the body and, in turn, our skin.

Many of our body’s organs and tissues have receptors for vitamin D and we know its benefits go way beyond bone health. It is a critical vitamin for supporting functions throughout the body.”

‘Based on research, vitamin D can support the reduction of inflammation within the body and, in turn, our skin’

Are there any side effects?

Although taking vitamin D is important for our health, there are side effects if we take too much, according to Dr Prinsloo. “Vitamin D can be absorbed both orally and transdermally through topical products.

Once absorbed, it is stored in fat cells until needed.

“When the fat stores are full, blood levels start to increase. Above a certain level, calcium levels in the blood and urine start to increase and there are side effects. These could include nausea, vomiting, constipation, weakness, confusion, and headaches, among others.”

How does it work?

It’s no exaggeration to say vitamin D is essential to our health. “It is involved in calcium absorption, immune function, and protecting bone, muscle and heart health,” says Gary Lipman, managing director of JK Group, which has a portfolio of UV and sunless tanning products.

“The best and most natural source of vitamin D is responsible, moderate exposure to UV light, always avoiding burning. Bottom line – no sun, no life.”

The body creates vitamin D from direct sunlight on the skin, so reduced exposure leads to a decreased production of it.

However, as well as supplementation of it, vitamin D can also be added into skincare formulations to benefit the skin, playing an integral role by contributing to cell growth, repair, and metabolism.

“Using vitamin D in skincare can help reinforce the skin’s barrier and offer protection against environmental factors, neutralise free radical damage, reduce inflammation, and minimise the symptoms of acne due to its antimicrobial properties,” says Lindsay Gray, general manager for Eden Aesthetics – the exclusive distributor of Epionce in Ireland and the UK.

What are the different forms?

“Vitamin D is a family of fat-soluble vitamins – the two main forms are vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol),” says Dr Gaby Prinsloo, medical director at the International Institute for Anti-Ageing (IIAA), which manufactures ANP. “We get vitamin D2 from plants, while vitamin D3 is formed in the skin of animals after exposure to UVB rays.

“Both vitamin D2 and vitamin D3 are converted to 25-hydroxyvitamin D3 in the liver, and then to 1,25-dihydroxyvitamin D3 in the kidneys. This last form is the hormonally active form, which binds to the vitamin D receptors and exerts its biological effects.”

‘We get vitamin D2 from plants, while vitamin D3 is formed in the skin of animals after exposure to UVB rays’

What causes a vitamin D deficiency?

From late March to the end of September, most people in Ireland should be able to make the vitamin D they need from sunlight. However, Government advice is that everyone should consider taking a daily vitamin D supplement during autumn and winter due to the cold and less sunny climate.

The HSE recommends supplementing 10 micrograms of vitamin D per day and states that a lack of vitamin D can lead to bone deformities, such as rickets in children and bone pain caused by a condition called osteomalacia in adults.

It says that vitamin D can also be found in food such as oily fish, red meat, liver, egg yolks and fortified foods, including some fat spreads and breakfast cereals.