During the autumn and winter months, people living in the UK are not exposed to strong enough UVB sun rays for the body to make enough of its own vitamin D naturally.
Our bodies make vitamin D when our skin is directly exposed to the sun – between April and September. However, as the days get colder and nights draw in, we’re making far less from October to April.
We require a sufficient level of vitamin D in the blood to support many bodily processes, which are important for bone health, muscle health, immune function, mental health and many others. Therefore, supplementing the natural vitamin D we make is essential from October to April.
Here, we share the importance of supplementing throughout the colder months, some key facts and figures, and ways of ensuring you supplement safely:
- There are two forms of vitamin D: D2 (derived from plants) and D3 (derived from animals). D3 is more easily absorbed by the body
- Sunblock will prevent UVB absorption, therefore it’s best to wait 20-30 minutes before applying any – ensuring you don’t burn in between. Your body will stop making vitamin D after this point, however, so it is then very important to apply sunblock to reduce risk of developing skin cancer
- 10 micrograms of vitamin D per day is the recommended dosage for everyone in the UK from October through to March (including children and the elderly)
- Being vitamin D deficient increases risk of infection. If you take 10 micrograms per day, you will have a sufficient blood level of vitamin D. If you were deficient, this dosage will get you above the minimum blood level within a month
- Vitamin D is difficult to obtain from dietary sources in sufficient amounts, although it is present in oily fish, eggs and liver, therefore a supplement is often recommended
- When taking supplements, check the label. The safe upper limit of supplemental vitamin D is 4000 IU. It can become toxic above this level, so ensure you only take the recommended amount
- Taking the supplement with a meal containing a source of dietary fat can be beneficial, as it assists absorption
- Black, Asian and minority ethnic groups may benefit from taking a vitamin D supplement every day (all year-round), as these population groups are at greater risk of deficiency