As we experience the seasonal clock change, with days becoming shorter, it’s essential to keep an eye on vitamin D intake. Known as the “sunshine vitamin”, vitamin D is key to bone health, immune function, and prevention of certain chronic illnesses. Despite its critical role, about one billion people globally, and according to UK Vitamin D Statistics 2024: 57% of Brits have low vitamin D levels. This is often due to limited sun exposure, particularly in colder months. In the absence of sufficient sun, mushrooms offer an effective, plant-based alternative for Vitamin D.
How Does Vitamin D Work In The Body?
Although labelled a vitamin, vitamin D acts as a precursor to the hormone calcitriol, which supports essential body functions. Our DNA contains many binding sites for calcitriol, meaning Vitamin D plays a part in nearly all major body systems. It is essentially well-known for maintaining strong bones and preventing issues like rickets and osteoporosis, but its importance extends to immune response, mental health, and even reducing risks of autoimmune diseases and heart conditions.
How Much Vitamin D Do We Need?
According to the NHS, children need 10 micrograms (mcg) of vitamin D per day, This also includes breastfeeding and pregnant women. Babies up to 1 year of age need between 8.5 and 10 micrograms of vitamin D per day.
Mushrooms: Nature’s Vitamin D Generator
Mushrooms are increasingly popular as a nutritional powerhouse and an excellent source of vitamin D2. Although many commercially grown mushrooms contain minimal vitamin D2 due to indoor cultivation, they are naturally rich in ergosterol. This compound is a precursor that, when exposed to UV-B light, transforms into vitamin D2.
By simply exposing mushrooms like White Button or Oyster varieties to sunlight, they can develop significant amounts of vitamin D2, making them a convenient, plant-based option for this essential nutrient. Mushrooms like Shiitake can also produce vitamins D3 and D4 when exposed to sunlight or UV-B light. In fact, by simply placing mushrooms in direct sunlight for 15-20 minutes, they can develop enough vitamin D to meet daily recommended intakes. Additionally, drying these sun-exposed mushrooms helps retain the vitamin D, making them a long-term resource for those darker winter months.
During this time, many supermarkets alter their mushroom packaging with a “natural source of vitamin D” label most commonly on Chestnut mushrooms. You can also purchase other types of mushrooms such as Shiitake and Oyster from your local supermarket or oriental shops.
Are All Mushrooms Equally Effective?
Different types of mushrooms offer varying levels of vitamin D when exposed to sunlight. For instance, wild mushrooms, such as Chanterelles, naturally contain more vitamin D due to sun exposure. Studies have also shown that commonly available mushrooms, like White Button or Oyster mushrooms, can accumulate high levels of vitamin D2 when briefly exposed to UV-B light, either naturally or through artificial means.
Practical Tips For Incorporating Vitamin D From Mushrooms
- Sunlight Exposure for Mushrooms: Expose mushrooms, preferably gill-side up, to direct sunlight for about 15-20 minutes. This process can make them a powerful natural source of vitamin D.
- Dried Mushrooms: Purchase UV-exposed dried mushrooms or dry them after exposure for a potent winter vitamin D source.
- Cooking Carefully: Minimal cooking helps retain vitamin D levels in mushrooms. Avoid prolonged boiling or frying to keep vitamin D content intact.
Supplementation Vs. Natural Sources
While vitamin D supplements are available in D2 and D3 forms, studies suggest mushrooms exposed to UV light can match or even outperform vitamin D supplements in raising blood levels, especially during winter. Though supplements are helpful, particularly for those in low-sun regions, mushrooms offer a whole-food, plant-based alternative that is both natural and nutrient-dense.
Also, it’s become more of a habit in our busy working lives to not fully utilise our lunches, eating at our desks and not using this valuable time to move or get fresh air. Make sure to do your best and get out for 10-15 minutes on your lunch break to walk or stand in the sun, soaking all the glorious sun rays!
Final Thoughts
As daylight fades with the recent clock change, maximising your vitamin D intake becomes crucial. Adding sun-exposed mushrooms to your diet is a practical, sustainable approach to bridging any seasonal gaps in vitamin D levels. With mushrooms as a delicious and versatile source, you can keep your vitamin D levels healthy year-round.
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If you’re stuck and wondering whether functional mushroom tinctures are right for you, or are confused as to which mushroom will give you optimal results – send us a message! Our friendly and knowledgeable team will be more than happy to answer any questions you may have and provide you with the advice and support you need.
