Pharmacist Jay Patel tell us what we need to know about vitamin D
As the winter months draw in, it’s important that we continue to look after our overall health by staying active, eating healthily and getting enough sleep. Colder weather usually means people are more likely to gather together indoors, increasing the risk of exposure to viruses which are spread by coughs and sneezes and this can result in illnesses like coughs, colds and flu. Alongside other important functions, vitamin D supports the normal function of the immune system and considering taking a vitamin D supplement this winter could provide you with additional support.
We’ll start this guide by briefly discussing what vitamin D is (and why it’s super important for our health!). Later, one of our expert Boots pharmacists, Jay Patel, explains everything we need to know about vitamin D, from supplements to advice for all age groups.
What is vitamin D?
An essential nutrient, vitamin D plays an important role, contributing to the normal function of the immune system and helping to regulate the amount of calcium and phosphate in the body. If you’re wondering why this is important, our bodies need calcium and phosphate to help maintain healthy bones, muscles and teeth.
Your body produces vitamin D when your skin is exposed to the sun when outdoors. However, during the autumn and winter months, the sun’s rays are less intense, which means we do not make enough vitamin D from sunlight alone. For more information, read our ‘what is vitamin D?’ guide.
Why do I need Vitamin D?
Much like other nutrients in our bodies, it’s important that we get enough vitamin D as a lack of it can lead to a deficiency. Although it’s not always the case, a deficiency can result in bone deformities such as rickets in children, and it can cause your bones to weaken and soften sometimes causing bone pain or osteomalacia in adults with a vitamin D deficiency. It can also lead to muscle weakness.
We cover the importance of vitamin D further in our guide – What’s the best vitamin D supplement for your needs?.
What foods contain vitamin D?
Vitamin D is only found in a small number of foods, some good sources include:
• Oily fish – such as salmon and sardines
• Liver (avoid in pregnancy)
• Red meat
• Egg yolks
• Fortified foods – including some fat spreads and breakfast cereals
• Light-cultivated mushrooms, which are one of the few natural plant-based sources of vitamin D, but only when they have been exposed to sunshine or ultraviolet B.
Although your body can get most of the nutrients it needs from food, the same doesn’t necessarily apply for vitamin D. “Most people get all the vitamins they need, such as vitamins A, C, E and B vitamins, as well as calcium and iron, by eating a varied, balanced diet,” says Pharmacist Jay. Although there are foods that contain vitamin D, you can’t eat enough of them to meet your daily required intake.
Jay explains, “the only vitamin you might not be able to get enough of through diet alone is vitamin D, which is made by your body during exposure to sunlight.” This is why the UK government recommend that everyone should consider taking a daily vitamin D supplement during the colder months (we’ll talk more about this later).
Should I be taking a Vitamin D supplement in the winter months?*
During the autumn and winter months it probably comes as no surprise that sunlight is limited. Unfortunately for your body, this means it may not get the sunlight it needs to create enough vitamin D.
As it can be difficult to get your required vitamin D intake during the autumn and winter months, incorporating a vitamin D supplement into your daily routine is recommended. From late March/early April to the end of September, most people are able to make all the vitamin D they need through sunlight on their skin and from a balanced diet. If you’re struggling to maintain a balanced diet, read our healthy eating tips to help you get started.
Jay explains that certain supplements may not be suitable for some people. “Some supplements might not be appropriate if you have a specific health condition, are taking certain medication or are pregnant.” If you’re unsure which supplement may be suitable for you, pop down to your local pharmacy. Your pharmacist will be able to advise you on what supplements might be right for you.
Advice for adults & children over four years old
The UK government advice for children over four years and adults is the same. Jay explains, “Everyone over the age of four should consider taking a daily supplement containing 10 micrograms (mcg) of vitamin D during the autumn and winter months.” This is due to the lack of sunlight during these months, as it’s not strong enough for the body to make the vitamin D it needs.
Advice for infants & young children
The UK government also recommend that children aged one to four years should be given a daily supplement containing 10mcg of vitamin D throughout the year. Some children may struggle to swallow a supplement in tablet form which can make vitamin drops that contain 10mcg of vitamin D a more convenient option. You can find a range of products at most pharmacies and supermarkets.
The UK government recommend that babies from birth to one year of age are given a daily supplement containing 8.5 to 10mcg of vitamin D if they:
• Are breastfed
• Are formula-fed and are having less than 500ml (about a pint) of infant formula a day as infant formula is already fortified with vitamin D
If you’re more than 10 weeks pregnant or have a child under four, you may be able to get help buying healthy food and milk through the NHS Healthy Start scheme. If you’re eligible for this scheme, you’ll be sent a Healthy Start card which can be used in some UK shops. Find out more about this scheme.
Advice for people at risk of vitamin D deficiency
Some people will not make enough vitamin D from sunlight because they have very little or no sunshine exposure.
In this case, it’s recommended that adults and children over four take a daily supplement containing 10 micrograms of vitamin D throughout the year if they:
• Are not often outdoors
• Are in an institution like a care home
• Usually wear clothes that cover up most of their skin when outdoors
• If they have dark skin
Advice for vegans & vegetarians
There are very few food sources where you can get your vitamin D requirement from but those that provide a higher amount of vitamin D tend to come from foods that are animal sources. Refer back to the ‘What foods contain vitamin D?’ section of this article to find out what these sources are.
When choosing a vitamin D supplement, it’s recommended that you always read the label because some types of vitamin D are not vegan or suitable for vegetarians. Vitamin D2 is always suitable for vegans but vitamin D3 can be derived from an animal source (such as lanolin in sheep’s wool) or a plant source, lichen, which is vegan.
If you need more advice, read our guide for supplementing a vegan or vegetarian diet.
Whether you’re concerned about a health-related issue or you’re just looking for some general health advice, “Pop down to your local Boots pharmacy and say hello.” Says Jay. One of our pharmacists will be more than happy to have a chat with you. Please note, during busier times, there may not be a pharmacist available to talk to you straight away, so waiting times may vary.
Alternatively, you can find more advice about vitamin D and other nutrients and vitamins at boots.com.
