not only is vitamin D supplementation safe, but it also helps protect against respiratory tract infections (this covers everything from colds and flu to pneumonia). A proposed mechanism for this is that vitamin D supplementation significantly stimulates the production of powerful anti-microbial peptides in the body(4)
.
Fewer Falls and Stronger Bones Vitamin D can even assist with navigating winter weather too. As anyone who's had an embarrassing slip on an icy footpath can attest to, it's a lot easier to fall during the colder months. As we age, accidental falls are less embarrassing and more threatening, as they are much more likely to lead to bone fractures and a hospital visit.
Vitamin D supports muscle function, consequently reducing the risk of falls in individuals, particularly the elderly. A meta-analysis from the Bmj shows that subjects experience a reduction in falling and fracture risk by 29% with vitamin D supplements. Doses of at least 700iu -1000iu showed these results, lower doses were considered ineffective (5)
. Vitamin D also plays a
well established role in the maintenance of bone structure, producing the protein osteocalcin which is vital for bone remodelling and building.
Vitamin D can be difficult to absorb Being fat soluble, Vitamin D3 is best absorbed in oil containing formulas such as capsules, as they provide the dietary fats that assist in digestive absorption.
Selenium There possibly isn't another nutrient in existence that is so widely insufficient in diets, but also as under- reported as selenium. Selenium is necessary to produce key proteins in the body (selenoproteins), including the powerful antioxidant family, glutathione peroxidases (gPx). gPx compounds have demonstrated the ability to protect the body from harmful substances, such as hydrogen peroxide and help protect cell membranes from oxidizing due to exposure to free radicals.
UK & Ireland at a high risk of deficiency The issue with selenium is that a large majority of us simply aren't getting
enough. Data from the 2009/2010 national diet and nutrition survey has shown that only 13% of adults aged between 19-64 were able to achieve the RNI of selenium from dietary intakes(7)
. The amount of selenium in
foods such as grains depends on the soil that it's grown in. Selenium is unevenly distributed throughout the world, resulting in many parts of the world being naturally insufficient. The Uk and Ireland have very low amounts of selenium in the soil, so local crops and subsequently our intakes reflect this.
when choosing selenium, look out for organic-based selenium formulas (like selenium yeast). They offer superior absorption, safety and stability compared to cheaper inorganic selenium supplements you'll find in a lot of supplements (8)
.
Be prepared making sure your levels of both selenium and vitamin D3 are adequate will ensure your immune system is in fighting shape, while 1,3 1,6 beta glucans will get it ready for battle against infection. A strong immune system will help keep you healthy this winter, so you can focus on what really matters (like getting your holiday shopping sorted)!
References: 1. Auinger A, Riede l, Bothe g, Busch R, gruenwald j. yeast (1,3)-(1,6)-beta-glucan helps to maintain the body’s defence against pathogens: a double-blind, randomized, placebo-controlled, multicentric study in healthy subjects. European journal of Nutrition. 2013;52(8):1913-1918. 2. Stier h, Ebbeskotte V, gruenwald j. Immune-modulatory effects of dietary yeast Beta-1,3/1,6-D-glucan. Nutrition journal. 2014;13(1). 3. kim m. Pfotenhauer, jay h. Shubrook. Vitamin D Deficiency, Its Role in health and Disease, and Current Supplementation Recommendations. The journal of the American Osteopathic Association, 2017; 117 (5): 301 DOI: 10.7556/jaoa.2017.055 4. martineau A, jolliffe D, hooper R, greenberg l, Aloia j, Bergman P et al. Vitamin D supplementation to prevent acute respiratory tract infections: systematic review and meta- analysis of individual participant data. 2017. 5. Bischoff-ferrari h, Dawson-hughes B, Staehelin h, Orav j, Stuck A, Theiler R et al. fall prevention with supplemental and active forms of vitamin D: a meta-analysis of randomised controlled trials. Bmj. 2009;339(oct01 1):b3692-b3692. 6. mckenzie, R. C., Rafferty, T. S., Arthur, j. R. & Beckett, g. j.
(2001) Effects of selenium
on immunity and ageing. In: Selenium: Its molecular Biology and Role in human health (hatfield, D. l., ed.), pp. 258–272. kluwer Academic Publishers, Boston, mA. 7. SACN Statement on Selenium and health - 2013 -
gOV.Uk [Internet].
gov.uk. 2017 [cited 6 October 2017]. Available from:
https://www.gov.uk/government/publications/s acn-statement-on-selenium-and-health-2013 8. Safety and efficacy of SElSAf (Selenium enriched yeast from Saccharomyces cerevisiae CNCm I-3399) as feed additive for all species. EfSA journal. 2009;7(4):992.
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