Whether you want to safeguard your immune system ahead of cold season, are concerned about ageing bones or simply need an energy top up - vitamin D is one of those nutrients that seems to tick all the boxes. The late Michael Mosley said it was one supplement he always recommended. The best way to get your dose of vitamin D is by being outside. Despite its importance, many of us fall short especially as the seasons change. As we begin to look towards autumn, the sun’s rays gradually weaken, reducing our skin’s ability to produce and absorb this essential nutrient. That’s why the NHS recommends that everyone in the UK starts supplementing with vitamin D from October through to March. But if you want to get a head start, don’t wait until next month - now is the best time to start safeguarding your health, especially as the darker days are already drawing in. Furthermore, because vitamin D is a fat-soluble nutrient, it takes time to build up in the body. Starting early gives your body a chance to store adequate levels before the darker months fully set in.
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Why do we need vitamin D?
Vitamin D is one of those non-negotiable nutrients that’s beneficial for practically every area of health. It’s been well researched for it’s ability to support the immune system, bone health, and mood during the colder seasons ahead, whilst results from a new 4-year study carried out by scientists at Harvard University found that supplementing with 2,000 IU/day of vitamin D helped to support biological ageing, specifically by slowing down the rate of telomere shortening (a key marker of ageing) and reducing inflammation.
The signs of low vitamin D
Vitamin D deficiency is one of the most widespread nutrient gaps today, affecting around one in six adults in the UK. Alarmingly, this shortfall has led to the re-emergence of diseases once thought eradicated, such as rickets, a condition that weakens bones and was largely eliminated in the mid-20th century. The resurgence highlights just how essential this ‘sunshine vitamin’ is not only for bone health but for overall wellbeing. Signs of low levels include a low immune system, (recurrent illness), struggling to sleep and feeling tired more than usual. While anyone can become deficient, certain groups are more vulnerable. Vitamin D is difficult to obtain through plant-based foods alone, so vegans and vegetarians may struggle to meet their needs through diet. People with Black or Asian heritage may also be at increased risk, as higher levels of melanin in the skin reduce the body’s ability to produce vitamin D from sunlight. Furthermore, older adults, particularly those over 70 produce vitamin D less efficiently, making them more susceptible to deficiency even with regular sun exposure.
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How to get enough vitamin D
While around 80% of our vitamin D is produced in the skin through sunlight exposure, it can also be obtained from certain foods. Dietary vitamin D comes in two fat-soluble forms: D3 (cholecalciferol), found in animal products, and D2 (ergocalciferol), found in some plant sources. Both forms are converted into active vitamin D by the liver and kidneys.
Animal-based sources of vitamin D include oily fish such as salmon, herring, and mackerel, as well as liver, grass-fed beef, and egg yolks. Plant-based sources are more limited, but mushrooms (especially those exposed to UV light) and fortified foods like cereals, plant-based milks, and spreads can provide some vitamin D2. However, the NHS warns that it’s nearly impossible to get enough vitamin D from food alone, which is why supplementation is often recommended, especially during the autumn and winter months, but if you want to maximise the effects, there are some rules to follow. Firstly, unlike water soluble vitamins such as the B vitamins, fat soluble nutrients (the category which vitamin D falls into) are best taken with food - ideally a meal containing healthy fats like avocado, nuts, eggs, or oily fish to help improve absorbency. Consistency also matters, so try to take your dose at the same time each day, preferably in the morning or early afternoon, as taking it late in the evening may disrupt sleep for some people.
While the NHS recommends 10 micrograms (400 IU) daily for most adults, higher doses may be needed if you’re deficient, but it’s best to check your levels with a blood test before increasing your intake - these can be requested from your GP or a finger-prick blood test can be purchased privately at a reasonable cost, (try Medichecks Vitamin D Blood Test, £39, medichecks.com). Supporting nutrients like magnesium and vitamin K2 can also help your body use vitamin D more effectively, but avoid megadosing unless under medical supervision, as excessive amounts can lead to toxicity and unwanted side effects. The good news, is that if you’re not a fan of traditional pills, vitamin D supplements come in many different forms, here is our pick of the best.
The best vitamin D supplements to take
1 Nutravita Vitamin D3 and K2 Drops
Vegetarian friendly with no artificial colours or flavours, these droplets will help you to obtain a daily dose of vitamin D3 to see you through winter and beyond. £15.99, nutravita.co.uk
2 Wild Nutrition Vitamin D Gummies
Perfect for those who don’t like swallowing pills, these food grown vegan gummies are made from 13 whole fruits to satisfy tastebuds that hate chalky pills. £16, wildnutrition.com
3 Diso D3+K2 Supplement
These handy dissolvable strips combine vitamin D3 and K2 to help aid calcium absorption for strong teeth and bones. £11.99, midiso.com
4 Metagenics Vitamin D3 with K2 Drops
These high potency drops contain 1000iu of vitamin D3 per serving, plus vitamin K2 in the MK-7 form, known for its long-lasting effectiveness. £18.40, metagenics.co.uk
5 BetterYou Vitamin D 4000 IU
This max strength peppermint flavoured spray delivers vitamin D through the soft tissue of the mouth for high potency absorption. £9.95, betteryou.com
