Do I Still Need To Take Vitamin D?

According to the NHS, most adults should consider taking vitamin D supplements from October to early March.

But now that the Easter eggs have been unwrapped and April Fool’s Day has passed, is it time to put the supplements down?

Not always, said Kyle Crowley, a chief product officer and nutritionist at Protein Works.

“It’s suggested that optimal exposure to sunlight is between five and 30 minutes a day. Therefore, if you don’t hit these requirements each day, you may need to consider supplementing,” said Crowley.

That rises to 25 minutes a day for people with darker skin tones.

“In fact, studies show that nearly half of UK adults have below-optimal levels of vitamin D. Most surprisingly, adults aged 18–29 have the lowest average. So, if you’re a student studying indoors or working all day indoors, this lifestyle will limit your daily exposure and taking vitamin D would be recommended.”

The NHS said that “People at high risk of not getting enough vitamin D, all children aged 1 to 4, and all babies (unless they’re having more than 500ml of infant formula a day) should take a daily supplement throughout the year.”

They include people who are not often outdoors (e.g. those in care homes or who are housebound), those who wear clothes that cover most or all of their skin while outdoors, and those with darker skin in that “at-risk” category.

Crowley advised taking vitamin D3 supplements if you choose to, instead of vitamin D2 kinds, as vitamin D3 seems better for our immune systems.

“It is important to note that there is a difference between having a vitamin D deficiency and being below optimal levels. A deficiency, which is usually a vitamin D level below 25 nmol/L, should be addressed by a medical professional,” Crowley stated.

“The best way to find out about your vitamin D levels is to get a blood test. This is definitely worth it if you tend to get ill often, or generally feel like your health is not at its best.”

The NHS’ vitamin D benchmarks are:

• below 25 nmol/L – Deficient

• 25-50 nmol/L – Insufficient

• 50-75 nmol/L – Adequate

• 75 nmol/L or above – Optimum.

Don’t take vitamin D supplements if you don’t need them, as too much over a long period of time can lead to hypercalcaemia.

• Babies (0-12 months) – 8.5-10 mcg/day (340-400 IU/day)
• Children (1 year and over) – 10 mcg/day (400 IU/day)
• Adults (including pregnant or breastfeeding people) – 10 mcg/day (400 IU/day).