Sufferers often have few symptoms but too little can affect day to day life and can be serious for long-term health
Winter has a lot going for it – wrapping up warm by the fire, downing countless hot chocolates and enjoying hearty meals. But with colder weather and rainy days it can mean less time outside leaving many of us at risk of a serious health problem.
A study has shown one in three UK adults are at risk of not getting enough of a key vitamin which is essential for good health. Vitamin D is important for nerve and muscle function as well as tackling inflammation and influences many genes that regulate the growth of cells.
It is vital when it comes to regulating the concentration of calcium and phosphate in the bloodstream and promoting healthy bone-growth. And having the correct levels also prevents rickets in children and osteomalacia in adults, and together with calcium, helps to protect older adults from osteoporosis.
But with sunlight being one of the main sources for many people over the winter months it can be easy to become deficient as a result of the darker days and nights. The study by Boots found many of those quizzed were experiencing symptoms that could be linked to insufficient vitamin D levels.
The chain questioned 100,000 people and discovered two out of three were suffering from tiredness and fatigue. More than a third (37%) admitted to spending minimal amounts of time outdoors leaving them open to being deficient in the vitamin.
While a varied diet and healthy lifestyle remains key to maintaining good vitamin D levels there is also a simple solution that costs as little as 2p a day. Boots Nutritionist Vicky Pennington has now reminded people of the government’s advice to consider taking a supplement in the winter months.
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She said: “Sunlight is the main contributor to vitamin D. As the days grow darker, we are less likely to be exposed to direct sunlight, which could impact our vitamin D levels.
“The government recommends that people consider taking a daily vitamin D supplement between October and March, as most people will not make enough vitamin D from sunlight alone. I’d also recommend people do get outdoors as much as they can – there are so many physical and mental health benefits beyond supporting our vitamin D intake.”
But why is it important to have the correct levels of vitamin D and what can you do if you don’t get it from sunlight. Vicky Pennington answers some key questions.
What is vitamin D?
“Vitamin D is an essential nutrient which contributes to the normal function of the immune system and helps to regulate the amount of calcium and phosphate in the body, helping to maintain healthy bones, muscles and teeth.”
What are the sources of vitamin D?
“Sunlight is the main contributor to healthy vitamin D levels. However, vitamin D can also be found in a small number of foods, including oily fish, like salmon and sardines, red meat, egg yolks and fortified foods like breakfast cereals. Light-cultivated mushrooms are also one of the few natural plant-based sources of vitamin D, but only when they have been exposed to sunshine or ultraviolet B.”
When should I take vitamin D supplements?
“Since vitamin D is a fat-soluble vitamin – meaning it doesn’t dissolve in water – your body can most easily absorb it when you take it with food, especially fat-containing foods such as a glass of milk.
How do I know if I’ve got a vitamin D deficiency?
“Some people who are vitamin D deficient might experience symptoms such as tiredness, and general aches and pains. If you notice any of these symptoms, or are worried about your vitamin D levels, it’s important to speak with your GP to have your levels checked but to also rule out other underlying causes.”
Do I need normal strength or max strength vitamin D?
“Everyone over the age of one year should have 10 micrograms vitamin D per day. This includes pregnant and breastfeeding women and people at risk of low vitamin D. Normal strength vitamin D should be sufficient for most of the population.”
What happens if I take too much vitamin D?
“Taking too many vitamin D supplements over a long period of time could cause too much calcium to build up in the body, which is known as hypercalcaemia. This can weaken the bones and damage the kidneys and the heart.
“However, it’s important to note that while you can’t overdose on vitamin D from sunlight, always protect your skin during prolonged sun exposure to prevent skin damage and reduce the risk of skin cancer by following sun safety guidelines.”
Where can I buy supplements?
Vitamin D supplements are available from Boots from £4 for 180 tablets, which is approximately six months’ supply. Boots also offers an at-home Vitamin D Rapid Test for £7.99, which uses a small blood sample from a simple finger-prick to give results in 10 minutes to determine vitamin D levels.
For more information visit the Boots Health Hub and Boots Guide to Vitamins & Supplements for every family member. Patients can also take the free Online Vitamin Quiz for personalised recommendations on the Boots Health Hub. *
*Food supplements are intended to supplement the diet and should not be regarded as a substitute for a varied diet or healthy lifestyle.
