Exactly when to start taking vitamin D supplements in the UK to avoid deficiency

19 September 2023 , 10:42

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Vitamin D capsules

Vitamin D supplements should be taken by adults and children between the end of September and late March/early April, according to the NHS. As summer draws to a close and Autumn slowly approaches, our exposure to sunlight decreases, resulting in less vitamin D absorption - which plays a vital role in our bodies.

It helps to regulate the amount of calcium and phosphate in the body which helps keep our bones, teeth, and muscles in good form. A significant lack of vitamin D can result in a series of health issues - including rickets in children and muscle weakness.

However, much can be done to prevent these side effects, such as eating foods that are rich in the vitamin itself, as well as taking tablet-form supplements.

These foods include oily fish such as sardines and salmon, and fortified foods, such as cheese and breakfast cereals. According to the NHS website: “Children from the age of 1 year and adults need 10 micrograms of Vitamin D a day - this includes pregnant and breastfeeding women and people at risk of Vitamin D deficiency.”

It is safe and effective to take the recommended dosage to prevent deficiency. Taking more than the recommended dosage will not provide additional protection against deficiency, but it may result in side effects such as bone pain and the development of calcium stones in the body. These stones can be extremely painful.

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Those at risk of developing a deficiency are individuals who are frail, unable to leave the house, those who reside in care homes, and those with darker skin i.e. having an African, Caribbean, or South Asian background. This is because their exposure to sunlight is significantly reduced from being indoors or due to the pigment substance, Melanin - which according to The National Library of Medicine: “Reduces the UVR available for vitamin D synthesis in the skin.” Due to this, the chemical reaction that would be carried out is disrupted and is hindered by 25%.

Kelis Cassia Edwards