Itch N Bitch

GUEST BLOG: As the winter weather deepens, it’s important to start supplementing to maintain skin health

3–4 minutes

By @justeczema AKA Justyna, your itchy Polish friend 🙂

As the winter weather sets in, it becomes crucial to address the issue of vitamin D deficiency, a challenge I personally faced earlier this year. Despite diligently taking the recommended 10 micrograms of vitamin D supplement daily, my health took an unexpected turn.

Why is vitamin D important?
Vitamin D is an essential nutrient you need to maintain good health. It helps your body absorb calcium, which is essential for strong bones. It has anti-inflammatory properties, inhibits the multiplication of bacteria, affects the growth and division of epidermal cells (keratinocytes), regulates the activity of sebaceous glands and prevents clogging of pores. And guess what? Lack of vitamin D is associated with increased autoimmunity and being prone to infections.

For eczema, the main factor seems to relate to immune system regulation, with research showing that vitamin D can:

  • Help modulate immune responses in various inflammatory and autoimmune diseases
  • Suppress overall inflammation
  • Promote a stronger skin barrier
  • Lessen the severity of eczema symptoms

Vitamin D has also been shown to impact the microbiome (which is essential for healthy skin), reduce susceptibility to bacterial and viral infections and lessen allergies.

As winter blankets us with shorter days and colder temperatures, outdoor activities take a back seat, limiting our natural production of crucial vitamin D. So, how do you ensure you’re soaking in enough of this vital nutrient? ⬇️

Your diet becomes a hidden gem of vitamin D, with various foods delivering this essential goodness. Consider immersing yourself in:

  • Oily fish such as salmon, sardines, herring, and mackerel.
  • Red meat making its confident entrance.
  • Liver adding its own unique twist.
  • Egg yolks, bringing that golden touch.

And don’t overlook our fortified allies – fat spreads and breakfast cereals, stepping up their vitamin D game. Just a reminder: if your diet falls short on the vitamin D front, supplements are here to lend a hand.

In the UK (following NHS advice), the call is for 10 micrograms of vitamin D during autumn and winter, with an upper limit of 100 micrograms all year round. In a twist, Polish Health Services (NFZ) suggests 20-50 micrograms daily, year-round, adjusting for weight. Come spring and summer, if you’re catching 30-45 mins of sunshine daily between 10 am – 3 pm, with exposed limbs, feel free to skip the supplement – your body’s got this sun-powered production covered. And no worries about overdosing through sun exposure; your body’s a savvy regulator.

Vitamin D, being fat-soluble, needs a fatty companion for proper distribution and absorption. Optimal supplements? Go for the oily variety – liquid or capsules. Can’t get your hands on those? No problem, team up your vitamin D with a teaspoon of olive oil or any cold-pressed counterpart. And for the perfect finale, pair it with dinner or your day’s heartiest meal. 🍽️✨

I really wanted to encourage everyone to get your blood test done and check for vitamin and mineral deficiencies, if you haven’t had one this year already. If you suffer from a skin condition, then your body needs to work extra hard in order to get better and lacking any of the essential nutrients will make it more difficult. Speak to your GP or seek dietician/nutritionist help.

This topic is very important to me because this time last year I was diagnosed with vitamin D deficiency, even though I had been taking vitamin D supplement of 10 micrograms (400 IU) on daily basis (this is dose recommend by NHS).

This journey taught me the significance of proactive health management. Through proper supplementation, personalized care, and a focus on overall well-being, it’s possible to overcome challenges and regain control of one’s health. Seek professional advice, get tested regularly, and remember that your health is worth the investment.

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