Vitamin D is well known as our ‘sunshine vitamin’ and is actually a hormone produced by our skin in response to sunlight.  As many of us continue to spend an increasing amount of time indoors due to the corona virus lockdown, Public Health England are recommending we extend supplementing with 10 micrograms of vitamin D throughout spring and summer (we are already advised to supplement between October and March due to reduced daylight hours). Every cell in our body has receptors for vitamin D making it a key ingredient for overall health, and in terms of the immune system it can have a powerful anti-inflammatory effect. There is also evidence that it may be particularly protective against respiratory infections like coughs, colds and flu.  Prof Jon Rhodes, emeritus professor of medicine in the UK, says the anti-inflammatory effect of vitamin D may dampen down the body's immune response to viruses, helping to protect very ill coronavirus patients from severe lung damage caused by inflammation.  There is no evidence that vitamin D will prevent us from catching the corona virus, but last week clinical trials began in Spain and France to see if vitamin D helps to improve health outcomes for coronavirus patients. Vitamin D dosage:

• Adults - 10 micrograms a day (including pregnant and breastfeeding women)
• Children aged 1 to 4 - 10 micrograms
• Breastfed babies birth to 1 year - 8.5-10 micrograms
• Formula-fed babies should not supplement until they are having less than 500ml per day (as formula contains vit D)

*Higher doses may be recommended for patients with proven deficiency, however some people with certain medical conditions, such as kidney problems, cannot safely take vitamin D and should always consult a GP. Which foods contain Vit D: Oily fish, meat, eggs, dairy and fortified foods such as breakfast cereals contain some vitamin D but it's impossible to get enough from diet alone. What to buy: Look for products containing D3 which is vitamin D in its active form as produced by our skin (as opposed to D2 produced by plants). D3 is usually extracted from sheeps’ wool (lanolin). For vegan friendly sources, look for lichen (algae) based supplements.  Bottom line: Due to the impact of the corona virus lockdown, Public Health England are now advising all of us to supplement with 10micrograms of vitamin D every day.  Each bottle of Get More Vitamin D Mango & Passionfruit 500ml contains the government recommend 10 micrograms and right now you can get l litre bottles on Roll Back for £1.50 at Asda and 500ml 4-packs are on offer for £3 at Sainsbury’s. You’ll also find Get More Vit D at Tesco, Ocado & Amazon. 

The winter blues can be hard to shake off but if you’re ready to spring forward full of beans into a new season, we’ve put together our 5 top nutrition tips to help boost your energy.

Kick the habit – it’s tempting to reach for stimulants like caffeine and sugar for a quick fix when low energy strikes but unfortunately these will leave you flagging. Although they provide an instant boost, this is often followed by a crash which leaves you feeling worse. This is due to the disruptive effect on blood glucose levels and stress hormones. Stay balanced by choosing slow energy releasing foods like wholegrains and fibre-rich fresh fruit and vegetables, and combine with a source of protein - meat, fish, eggs, or a simple handful of nuts and seeds can help to keep energy levels steady.

Soothe your stresses – stress is demanding on our bodies by using up important nutrients such as B vitamins, vitamin C and magnesium. Many of us are exposed to long-term chronic stress, which over time can deplete our stores and take its toll on energy levels. It’s important to recognise that stress is not always emotional or mental, but other factors such as a diet high in processed foods or even a lack of sleep can be stressful for the body. Exercise is a great tool to combat stress but don’t overdo it and deplete yourself further, try yoga or get outdoors and boost your immune system by being in nature.

Magnesium – is one of the most important minerals in our body, not only is it essential for energy production, it is actually a component of every single cell and involved in over 600 chemical reactions - so it’s understandable how feelings of low energy may indicate that you’re not getting enough. As well as this magnesium, is also known as ‘nature’s relaxant’ and can help to ease feelings of stress and anxiety.

Load up on dark leafy greens like spinach and kale, avocados, beans, lentils, nuts and seeds and wholegrains and treat yourself to some dark chocolate! It’s packed with magnesium (and a host of other minerals and antioxidants), even better enjoy a few squares in the bath - bathing in magnesium salts is one of the best ways to absorb this vital mineral.

Switch on your energy ‘powerhouse’ – mitochondria are tiny structures found inside every single one of our cells and are known as our very own energy production factories. When we eat, food is broken down into its constituent parts, and through a process called the ‘Krebs Cycle’ provides us with ‘ATP’ - our energy currency. There are many different nutrient co-factors required at each step, including B vitamins (animal products and wholegrains), co-enzyme Q 10 (primarily meat and fish), l-carnitine (meat), malic acid (fruit), lipoic acid (spinach, broccoli, meat), magnesium (green leafy veg) and taurine (animal products), you might also like to top up with some Get More Vits goodness.

Up your antioxidants – to function as best they can your mitochondria need protecting! Churning out energy for us every day results in potentially damaging by-products, so make sure your diet contains lots of brightly coloured fruit and vegetables which are naturally packed with antioxidants – the more richly pigmented the better, eat a rainbow!

To get a boost of a whole lot of vitamins in one go you could try our Multi Vits Sparkling Lemon & Lime drink which is now available to buy in Asda!

This year the focus for Mental Health Awareness Week is body image, and these days with perfect ideals continually streamed through our social media feeds, it’s almost impossible not to feel the pressure.

It’s not uncommon to go to extreme lengths to try and change our external appearance with the hope of improving how we feel on the inside, despite the fact we know it doesn’t work.

Diet culture is everywhere and while it’s hard to let go of body hang ups and external pressures, it’s important to remember just how incredible the human body is. It’s far more interesting and a much more positive mindset to think about all the incredible things our bodies can do, rather than how they look.

Running marathons, giving birth, emotional intelligence and our capacity for rational thinking are just a few examples of our capabilities. As a human being I naturally have my own hang ups, but as Nutritionist, I like to remind myself of this and shift focus to nourishing my body with the food it needs and steering well clear of restrictive diets - which in turn helps to ease the mind.

Top 5 tips tips to nourish your body and ease your mind:

1. Eat yourself happy – choose foods that boost ‘happy hormones’. Protein contains amino acids that form the building blocks of neurotransmitters, including serotonin which encourages feelings of calm, well-being, optimism and happiness. Meat, fish, eggs, dairy, nuts and seeds, beans and pulses are all good sources.

• Choose healthy fats – our brain is around 60% fat and to make sure it’s in good working order choose those that are rich in omega 3 which is also important for the production of dopamine and linked to mental wellbeing. Oily fish is the best complete source, so try to eat salmon, mackerel, tuna or herring 3-4 times per week. Too fishy? Add flaxseeds, chia seeds and walnuts to your meals, or try flax and walnut oils for salad dressings.

• Stay hydrated – if you don’t drink enough, you might find it difficult to concentrate. Aim for approximately 2 litres per day, water is your best option. Tea and coffee also count but if you’re particularly sensitive to caffeine limit to 1-2 cups per day as too much may cause feelings of anxiety and disrupt sleep.

• Balance blood sugar – our brains’ preferred source of fuel is glucose, most readily obtained from carbohydrates. Cravings for stodgy comfort foods or sugary snacks are completely natural in response to stress, it’s our body’s way of getting a quick boost. There’s nothing better than a cup of tea or coffee with a slice of cake but while the sugar/caffeine combo helps lift us out of an energy rut, it can be short lived and leave us tired and irritable, with cravings for more of the same. If this ‘blood sugar rollercoaster’ sounds familiar aim for regular meals and snacks (every 3-4 hours) to help keep you on an even keel.

• Combine carbohydrates with protein and healthy fats - which work to slow digestion and the release of sugar into our blood. Whole grains are broken down gradually, providing a steady stream of glucose for the brain and B vitamins for energy. At breakfast, top porridge and fruit (carbs) with Greek yoghurt (protein), nuts and seeds (fats). Snack on oatcakes (carbs) with houmous (protein) or nut butter (protein/fats) or an apple with a handful of nuts, then include fish, meat or pulses (protein/fats) at lunch and dinner.