Why we all need Vitamin D
Throughout the winter months we have been spending more time indoors. It’s important therefore to think about something that many of us may be missing – Vitamin D. Known as the “sunshine vitamin”, Vitamin D is essential not only for physical health but also for mental wellbeing, especially during adolescence.
Vitamin D helps the body absorb calcium and phosphorus- key minerals for building strong bones. This is especially vital during puberty, when bone mass increases rapidly. But Vitamin D’s benefits go far beyond bones.
Recent studies show that Vitamin D plays a critical role in brain health, particularly in regulating mood and emotional stability. It helps produce serotonin; a neurotransmitter often called the “feel good hormone” which contributes to feelings of happiness and calm.
A meta-analysis study published in 2023 found that those with low Vitamin D levels were significantly more likely to experience depressive symptoms. In fact, teens with Vitamin D deficiency had nearly double the rate of depression compared to those with adequate levels.
So where can we get Vitamin D?
Sunlight: Just 10-30 minutes of sun exposure on the face, arms and hands a few times a week can help.
Food: Include Vit -D rich foods like, fatty fish, egg yolks, fortified dairy and cereals.
Supplements: These are often recommended during winter or for teens at risk of deficiency. Always consult a GP before starting
Vitamin D is a small nutrient with a big impact. It supports strong bones, a healthy immune system and a stable mood. As parents, carers and educators, we can help our students thrive by encouraging outdoor activities during daylight hours, promoting diets rich in Vit D and most importantly educating them as to the link between nutrition and mental health. So, as the sun starts to peek out, take a moment to step outside with your family – it’s good for the bones, the brain and the soul.
Kylie Wolstencroft
Director of Wellbeing- Penquite
