Public Health England is recommending everyone consider taking a vitamin D supplement during lockdown, as many of us will be spending more time indoors.
We usually get sufficient amounts of vitamin D during the spring and summer from being outside, our skin produces it when it's exposed to sunlight. Previously PHE advised people taking a vitamin during the winter months between October and March (or all year round for people who don't get enough sunlight) to avoid deficiency. The updated guidelines on the NHS website to supplement throughout the spring and summer account for the fact that we're all spending less time outside.
Dr Alison Tedstone, chief nutritionist at PHE, said: "With the nation staying in to save lives and protect the NHS, many people are spending more time indoors and may not get all the Vitamin D they need from sunlight.
"To protect their bone and muscle health, they should consider taking a daily supplement containing 10 micrograms of Vitamin D."
What's changed?
Bridget Benelam, a senior nutrition scientist at the British Nutrition Foundation, explains: "The Government advice itself hasn't changed - it's been the case for a number of years now that people who aren't able to get much sun exposure are advised to consider a vitamin D supplement all year round. However, obviously our situation is very different and this advice now applies to many more of us, which is why the advice has been reissued in light of the lockdown."
Why do we need vitamin D?
Vitamin D helps to maintain bone and muscle health, deficiency can lead to bone conditions such as rickets in children and osteomalacia in adults.
Experts stressed that there is no evidence to support claims that vitamin D may help to reduce the risk of coronavirus, "there is no sufficient evidence to support recommending Vitamin D for reducing the risk of COVID-19," Dr Alison Tedstone said.
Can I get vitamin D from my diet?
It's difficult to get enough vitamin D through food sources alone. Sara Stanner, science director of the BNF, says: "While it is difficult to get the recommended amount of vitamin D through diet alone, dietary supply remains important.
"Vitamin D is found naturally in oily fish, including salmon, mackerel and sardines, as well as eggs, some mushrooms, and in foods fortified with vitamin D such as breakfast cereals, fat spreads and yogurts. Red meat can also contribute to vitamin D intakes."
Are there different types of vitamin D?
Vitamin D can come in different forms - D2 and D3. "There is some evidence that D3 is more effective and so the majority of supplements contain this form," Benelam says.
How much should I take?
"When it comes to vitamin D supplements, 10 micrograms a day will be enough for most people. You shouldn't take more than 100 micrograms of vitamin D a day as it could be harmful. This applies to adults, including pregnant and breastfeeding women and the elderly, and children aged 11 to 17 years. Children aged 1 to 10 years should not have more than 50 micrograms a day. Infants under 12 months should not have more than 25 micrograms a day," Benelam says.
These supplements can be found at most pharmacies and supermarkets, though experts have stressed not to buy more than you need. Stanner adds, "If you’re purchasing supplements, it’s important not to buy more than you need to help keep supplies of supplements available for everyone."
