After the hottest summer on record in the UK you might assume you have ample stores of vitamin D.
This vital nutrient, known as the ‘sunshine vitamin’, is produced by our bodies when exposed to sunlight.
But in the winter months we don’t make enough vitamin D from sunlight for the health of our bones, teeth and muscles. This is why under official guidelines, all adults in the UK are advised to take a 10mcg supplement every day from now – October – to March.
Indeed some people don’t even make enough even through the height of the summer.
A recent study by Newcastle University found that those living in the north of England who were older or from ethnic minority backgrounds were still likely to have low levels of the vitamin even when the UK was enjoying day after day of blazing sunshine, the European Journal of Clinical Nutrition reported.
The nutrient isn’t just vital for bone and muscle health: research increasingly links it to a growing number of health benefits.
Under official guidelines, all adults in the UK are advised to take a 10mcg supplement every day from October to March
Last year, for example, a study in the American Journal of Nutrition suggested it could slow the ageing of cells, while another study by the University of Porto found that supplements may reduce hair loss.
Vitamin D plays a crucial role in everything ‘from preventing fractures to strengthening our immune health’, says Eamon Laird, a vitamin D researcher at Trinity College, Dublin.
‘This is why our bodies evolved to be able to make it independently by the action of sunlight on our skin – but up to 50 per cent of people have low vitamin D levels during the winter months.’
And it’s hard to get enough from food sources such as oily fish and egg yolks. Hence the advice to take a daily supplement.
But for some people, vitamin D may need to be more than just something they take in the winter. Those who are housebound, have darker skin tones or wear clothing that covers most of their skin when outdoors, ‘are strongly recommended to take 10-20mcg all year round’, Eamon Laird adds.
We evolved to be able to make vitamin D by the action of sunlight on our skin
When it comes to supplements, the type of vitamin D you take can make a difference – vitamin D3 is the form produced by sunlight and is most effective at increasing your levels.
The other consideration is the type of supplement, with a huge range, from tablets to patches and even enriched mushrooms.
So what is the best way to get your vitamin D?
Eamon Laird assessed some popular options, which we then rated.
TABLETS
BUDGET
Tesco Health Vitamin D 12.5mcg tablets, £4.67 for 120 tablets
PRICE PER DAY: 3p.
EXPERT VERDICT: These pills tick the box in terms of current UK public health guidelines (10mcg a day). They’re also reasonably priced and at 120 tablets in a tub, should get you through the winter.
However, it’s not clear which form of vitamin D these pills contain – D2 or D3. Studies show D3 supplements are better at raising vitamin D levels. 6/10
MEDIUM DOSE
Healthspan Super Strength Vitamin D, £14.99 for 240 tablets, healthspan.co.uk
PRICE PER DAY: 6p.
EXPERT VERDICT: These contain vitamin D3, the more effective form, and the price is pretty good.
While the dose (25mcg) exceeds UK recommendations, it’s still within a safe level – it’s more in line with US recommendations (20mcg, or 800IU, daily).
This would be beneficial for people who are already deficient, to get their levels up quickly – or those who rarely get outdoor light exposure, or don’t eat foods rich in vitamin D. 7/10
HIGH DOSE
Now Vitamin D3 Max Potency, 50,000IU (1250 mcg), £12.48 for 50, uk.iherb.com
PRICE PER DAY: 25p.
EXPERT VERDICT: The dosage in these soft gels is too high and exceeds the upper safe level of 100mcg (4,000 IU) a day for adults, set by the UK’s Committee on Toxicity.
Vitamin D’s main role is to increase the amount of calcium the gut can absorb from food.
But taking excessive vitamin D can cause too much calcium to build up in the body, which can weaken bones, damage the kidneys – and form calcium deposits in the blood vessels, which can, in extreme cases, lead to heart attacks and death. 2/10
DROPS
Metagenics Vitamin D3 Drops with K2, £23.99 for 30ml, metagenics.co.uk
PRICE PER DAY: 7p.
EXPERT VERDICT: Drops can be a good option for people who struggle to swallow pills and those with gastrointestinal disorders – such as Crohn’s disease or coeliac disease – that mean they don’t absorb nutrients in the gut well.
These drops [which provide 25mcg of vitamin D3 and 45mcg of vitamin K2 per three drops] are absorbed in the mouth under the tongue, so the vitamins go straight into the bloodstream and bypass the digestive system.
Vitamin K is being added to supplements as it can prevent excess vitamin D building up in the blood vessels and instead directs it to our bones. But this is only necessary if you’re taking very high levels.
These drops will last 333 days – nearly a year’s supply – so it’s decent value. But drops make it easier to take too much, so follow the instructions carefully. 7/10
PATCHES
Barriere Hello Sunshine Vitamin D3 Patches, £10 for 36 patches, la-gent.com
PRICE PER DAY: 27p
EXPERT VERDICT: One of the major advantages of absorbing vitamin D through the skin is that it is taken direct to the bloodstream, so in theory avoids the possibility of not being absorbed in the gut.
Research has shown that vitamin D can travel through the skin – and the maker quotes a small study involving 30 people where this patch was found to increase blood levels – but we don’t know if the full dose is delivered consistently with a patch.
Each patch contains 100mcg of vitamin D3 – which is the upper limit we should be taking. 5/10
DRINK SHOTS
MOJU Hot Mango Immunity Shot, £1.35 for 60ml, ocado.com
PRICE PER DAY: £1.35.
EXPERT VERDICT: At 10.5mcg per 60ml shot, this contains the recommended daily amount of vitamin D, plus some vitamin C.
But they’ve used vitamin D2 (from seaweed) in this, which isn’t as absorbable as the vitamin D3 form found in most supplements.
Each shot also contains 5.9g sugar (one and a half teaspoons) – which seems unnecessary when you can easily get vitamin D without any added sugar. And it’s not cheap. 2/10
POWDER
Nature’s Finest 2,000IU vitamin D3 powder, £9.69 for 150g, amazon.co.uk
PRICE PER DAY: 32p.
EXPERT VERDICT: At 50mcg (2,000 IU) per dose, this is still under the 100mcg safe limit and contains easy-to-absorb vitamin D3.
Powder could be an easier option if you don’t like taking pills, as it can be added to cereal or smoothies.
But at £9.69 for just one month’s supply, it is pricey.
It also contains erythritol, a sweetener that may cause stomach cramps, diarrhoea and bloating in some people. 5/10
ENRICHED MUSHROOMS
M&S Baby Chestnut Mushrooms, £1.30 for 200g
PRICE PER DAY: £1.30.
EXPERT VERDICT: These are said to be ‘naturally enriched with vitamin D’ by light exposure.
When mushrooms are exposed to UV light, they produce vitamin D2, the version that’s less well absorbed. And mushrooms alone are not enough to maintain optimum vitamin D levels.
You’d need to consume at least 200g – a whole pack – every day to get the 10mcg minimum. 6/10
FIZZY TABLETS
Holland & Barrett Vitamin D 1,000 IU/25mcg, £4.59 for 20 effervescent tablets
PRICE PER DAY: 22p.
EXPERT VERDICT: These contain the better absorbed vitamin D3. But as with all effervescent tablets the bubbles are created by adding sodium carbonate – basically salt, so not great for people on low-sodium diets, such as those with high blood pressure.
They also contain the artificial sweetener sorbitol, which can cause stomach cramps and diarrhoea; and sucralose, which triggers bloating in some. And they’re quite pricey. 4/10
