The Truth About Vitamin D Supplements And Why We Need Them Now More Than Ever

Lockdown sees most of us spend more time than usual at home and inside, which equates to less exposure to the sun and less vitamin D in our systems. Add in the fact UK weather during January through to March is decidedly grey and devoid of sun and the situation looks bleak. More generally speaking, one in five people in the UK are deficient in vitamin D (thanks to our gloomy winters and inconsistent summers) so, at this time of year in particular, we should all be looking at boosting our levels of the good stuff.

What Is Vitamin D?

‘Vitamin D is a fat-soluble vitamin stored in the body and it’s known for maintaining healthy bones and teeth,’ explains dietitian Helen Bond. ‘It also promotes healthy muscle function and helps keep the immune system healthy. But on top of this, there has been a lot of new and exciting research into vitamin D, suggesting it may help protect against some cancers, Type One diabetes, cardiovascular disease, age-related macular degeneration, mental decline, infectious diseases, multiple sclerosis and rheumatoid arthritis.’

SHOP: The Best Vitamin D Supplements Here

The Benefits Of Vitamin D

According to the research, there are many. One study found the vitamin can help improve fertility in both men and women. Research from the Medical University of Graz in Austria has suggested it can aid a successful IVF outcome and regulate menstrual cycles in women suffering from polycystic ovary syndrome.

Another study from the University of Sheffield found that vitamin D deficiency is linked to IBS (irritable bowel syndrome). And it’s even found its way into beauty products in the past few years, after studies found it can slow the ageing process.

Little wonder then that the Department of Health now recommends that everyone over the age of four take 10 micrograms of vitamin D a day, especially from October to March. ‘The sun is the best source, but we simply can’t produce enough of it from UK weather and even stores from a good burst of sunshine on holiday or throughout the summer rapidly decline by the time we get to the winter months,’ says Henrietta.

‘Additionally, sunscreen and longer office working hours can affect our levels further. Our dietary habits have changed too, and many of us – especially those on low-calorie diets – don’t eat as many vitamin D-rich foods (such as oily fish and whole-fat dairy) as we used to.’

Who Is Most At Risk From Vitamin D Deficiency

Those particularly at risk of vitamin D deficiency include pregnant and breastfeeding women, people who work shifts or long hours, those who cover most of their skin when outside (perhaps for religious reasons) and people with darker skin tones (the pigments in dark skin filter out UVB light).

How Can We Get Enough Vitamin D?

‘Opt for food that contains vitamin D,’ says Henrietta. ‘Aim for two or three portions of fish per week, such as trout, halibut, sardines, herring, salmon and mackerel.’

And ditch the skinny lattes. ‘The most popular form of milk is semi-skimmed nowadays, which contains significantly lower amounts of fat-soluble vitamins,’ says Henrietta. ‘Yet organic full-fat milk contains much more vitamin D than semi-skimmed. Eggs are also a great source. Eat all the yolk as this is where you’ll find it. Some mushrooms have the ability to produce vitamin D when exposed to sunlight. Go for a selection of portobello, maitake, morel, chanterelle and oyster mushrooms for a higher vitamin D content.’

What Vitamin D Supplements Should We Be Taking?

As for supplements, Henrietta suggests choosing wisely, opting for high-quality, well-absorbed forms that your body is able to use efficiently. Look for supplements that contain your recommended daily allowance. Try Wild Nutrition Food Grown Vitamin D.

How Much Vitamin D Do We Get From The Sun?

Most importantly, get outside. ‘Summer is approaching, so spend time outside every day to boost your supplies of vitamin D,’ says Helen Bond. Dubbed the “sunshine vitamin”, most of the vitamin D we get is made when the skin is exposed to UVB rays between April and September. Exposure to sunshine provides around 90% of our vitamin D.’

The sun safety message in recent years has added to the efficiency problem. ‘For years, public health advice has been to stay out of the sun and wear sunscreen to cut the risk of skin cancer and protect against premature ageing, and for good reason,’ says Helen. ‘However, if we spend most of our time in offices during the day, our skin won’t be exposed to the UVB rays that are needed to make vitamin D.

‘There’s no precise level of sun exposure you need to top up your vitamin D because there are so many variables – skin type, weather, pollution levels...’ she says. ‘But experts advise exposing your hands and face for about 15 minutes a few times a week during spring, taking care not to burn. And in summer, try to get 10 to 15 minutes of unprotected sunshine on your skin at least three times a week.’

‘Virtually every cell in your body is affected by vitamin D,’ says Henrietta. Proof that the sunshine vitamin is one worth taking seriously.

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