top tips · Vitamins and minerals

Should I take a Vitamin D supplement?

sunshine

What does Vitamin D do?

The main recognized biological function of vitamin D is its involvement in bone, teeth and muscles health; precisely it increases calcium and phosphorous absorption needed for their metabolism. A person who does not get enough vitamin D and calcium is at higher risk of bone mass loss, of which one result is osteoporosis.

Vitamin D is also essential for the body to form calcitriol ( the active form of vitamin D) which play a paramount role in the normal l function of the immune, cardiovascular and musculoskeletal system.

Furthermore, research shows that its influences are far wider and the body seems to employ vitamin D in a range of significant functional process.

Overall, vitamin D deficiency may affect:

  • Calcium regulation
  • Female hormones conditions and fertility in both men and women
  • Cardiovascular health
  • Auto-immune conditions (i.e. rheumatoid arthritis)
  • Neurological conditions
  • Mood (i.e. depression)
  • Insulin regulation (i.e. diabetes)
  • Immunity (i.e. catching everything that goes around)
  • Bone mineralization (i.e. osteoporosis)
  • Cancer (i.e. colorectal)
  • Chronic disease
  • Muscle health

Where can I find it?

  • Vitamin D is primarily synthesized by the action of sunlight on skin. It is dependent on the angle of the sun on the skin and thus latitude, season and time of the day. Consequently, people with dark or covered skin as well as users of sunscreen synthesize a lot less vitamin D.
  • Also found in much lower quantities in salmon, fish liver oil, cod, halibut, herring, tuna, butter, egg yolk, milk and sprouted seeds.

During the autumn and winter, it is vital to get vitamin D from your diet because the sun isn’t strong enough for the body to make vitamin D.

What the NHS recommends :

“Since it’s difficult for people to get enough vitamin D from food alone, everyone (including and especially pregnant and breastfeeding women) should consider taking a daily supplement containing 10mcg of vitamin D during the autumn and winter.

Between late March/early April to the end of September, most people can get all the vitamin D they need through sunlight on their skin and from a balanced diet. You may choose not to take a vitamin D supplement during these months”.

What I recommend:

Everyone needs for vitamin D are different and largely influenced by our genes. Ideally, and in order to establish how much you exactly need, I would suggest requesting a test from your GP or, alternatively you can send me a quick message and I would happily (and free of charge) orientate you to a trusted laboratory and/or recommend the right form of vitamin D ( i.e. vitamin D1, D2 or D3) and any extra nutrients that would be required according to your symptoms and for ultimate absorption (i.e. vitamin K2, magnesium, etc)

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