There are numerous symptoms which may suggest you are deficient in vitamin D,” says Anshu Kaura, a LloydsPharmacy pharmacist. “The most common include fatigue, muscle aches and pains, bone pain and regularly becoming unwell.”

You should take a vitamin D supplement after a meal that contains high-quality fat because it’s fat-soluble, which means it’s better absorbed by your body in the presence of dietary fat. What other benefits of vitamin D are there? It is advised that adults, including pregnant and breastfeeding women, and children aged 11-17 should not take more than 100mcg (4,000 IU) of vitamin D a day. This maximum dose decreases for children aged one to 10 to 50mcg and for infants under 12 months to 25mcg of vitamin D a day.” Why do some supplements contain so much more than the recommended dose? The body does not produce enough vitamin D on its own, so it needs to be consumed through sun exposure, food or supplements.” What are the symptoms of a vitamin D deficiency? The team also suggested that expecting everyone to take supplements was unrealistic, and that the UK should consider fortifying foods like bread and milk with vitamin D. This is already done in several other countries such as the USA, Canada, Australia and Sweden.

How do VÖOST Effervescent Vitamins Work?

Researchers from Queen Mary University of London analysed data from more than 11,000 participants in previous studies and found that one person in every 33 taking vitamin D supplements would be spared a respiratory tract infection (ranging from the sniffles to the flu or pneumonia) as a result. Lead researcher Professor Adrian Martineau said, “Assuming a UK population of 65 million, and that 70% have at least one acute respiratory infection each year, then daily or weekly vitamin D supplements will mean 3.25 million fewer people would get at least one acute respiratory infection a year.” If you live in the UK, or other high-latitude regions of the northern hemisphere, then the chances are that you will have some level of vitamin D deficiency. One of vitamin D’s main roles is to regulate the amount of calcium and phosphate in the body, so a severe deficiency can result in bone pain and tenderness from a condition called osteomalacia, as well as contributing to many other health issues. Supplementation can keep your levels in the ideal range to help prevent these problems, but be aware that taking high doses can deplete levels of other essential nutrients, including vitamin K. When should you take vitamin D supplements? Adults: Take 1 tablet daily, dissolved in 200 ml of water, or as directed by your health professional. Warnings ALWAYS READ THE LABEL. FOLLOW THE DIRECTIONS FOR USE. Supplements that are available globally, such as those often found online, have widely varying doses because of different recommendations and regulations worldwide,” says Durrant. “Still, we should all be aiming to consume around 10mcg of vitamin D a day, and a combination of supplements and dietary sources, including fortified foods, can be a great way to achieve this.” What’s the difference between vitamin D2 and vitamin D3?

A 2017 study suggested that bread and milk should be fortified with vitamin D, saying that this could stop 3.25 million a year suffering from colds and flu. While that no longer applies, it does highlight that if you don’t spend much time outdoors or tend to not expose much skin when you do go outside – favouring long sleeves and a hat, perhaps – then it’s probably worth taking year-round vitamin D supplements. The government also suggests that babies and children under five take daily supplements all year round. In the UK, the government recommendation is 10mcg (400 IU) a day for adults and children over five. Infants’ and babies’ intake will vary depending on whether or not they are fed baby formula, because that contains vitamin D. Can you take too much vitamin D?

Vitamin D is an essential nutrient that your body usually gets from time in the sun. It helps your body to absorb calcium and supports healthy bones, teeth, and muscles. Living in the UK, vitamin D can be a little more difficult to come by, especially in the winter months when days are shorter, and the weather isn’t on our side. The NHS recommends that everyone take a daily vitamin D supplement, especially in Winter, to help keep your body functioning at its very best. Vitamin D, often referred to as the ‘sunshine vitamin’, is a fat-soluble vitamin that helps promote the absorption of calcium, regulates bone growth and plays a role in immune function,” says LloydsPharmacy pharmacist Pareena Patel. “These nutrients are key to helping keep bones, teeth and muscles healthy. Taking too much vitamin D through supplements over a prolonged period of time does have risks,” says Dr Louise Durrant, a dietitianand science manager at Yakult. “It can cause a build-up of calcium in the body, which can subsequently lead to bone weakening and damage to the kidneys and the heart. However, it is hard to have too much vitamin D by mistake, so it isn’t something most people need to worry about unless they are taking supplements with a dose much higher than the recommendation.

We do not make vitamin D2,” says Patel. “Vitamin D2 is produced by plants and mushrooms exposed to sunlight, and fortified foods such as breakfast cereals. Dairy-free milk including coconut, almond and soya milk are often boosted with vitamin D2. Your skin produces vitamin D3 naturally when you spend time in the sun: however, during the winter months when there is less sunlight, you might not get enough, which is why a vitamin supplement can work well as a top-up.

Vitamin and mineral supplements should not replace a balanced diet. If symptoms persist, talk to your health professional.