Do I need to take vitamin D?

Senior Dietitian Victoria Taylor says: 

It's recommended that everyone take a supplement containing 10 micrograms (10 μg, equivalent to 400 IU) of vitamin D daily in autumn and winter.

More than this is not necessary, and is likely to be more expensive, but you can safely take up to 25 micrograms if that’s the size you can find. Don't take very high doses of vitamin D, as if you do this over a long period of time, it can cause too much calcium to build up in the body, which can weaken the bones and damage the kidneys and heart.

You should take vitamin D all year round if any of these apply to you:

• you have dark skin (for example, if you have an African, African-Caribbean or south Asian background)
• you don’t spend much time outdoors
• you cover most of your skin when outdoors
• you are a child aged one to four.

Why do I need to take vitamin D?

Vitamin D helps protect our bones and muscles. A deficiency leads to softening of the bones (rickets or osteomalacia). It has also been suggested that low levels of vitamin D could be linked to chronic diseases such as cancer, multiple sclerosis and heart and circulatory disease. The BHF has funded research in this area.

Will taking vitamin D reduce my risk of coronavirus?

More research is needed before a direct link can be made specifically between Vitamin D and the risk of catching, or severe illness from, Covid-19.

There is already government recommendation to take 10 micrograms of Vitamin D per day, as a safe and effective dose of the vitamin that will help to support bone and muscle health. In December 2020, the government’s Scientific Advisory Committee on Nutrition reviewed the evidence again and said that taking this amount may provide some additional benefit in reducing the risk of acute respiratory tract infections generally (not Covid-19 specifically). This review was not able to look at if these recommendations would be the same for people with darker skin, or people who are overweight or obese, because there was not enough evidence available.

Although there have been calls to recommend higher dosages of vitamin D to help prevent Covid-19, UK government advice continues to recommend 10 micrograms (10 μg) per day as a safe and effective dose of the vitamin.

Vitamin D supplements are available from pharmacies and many supermarkets as well as online.

Can vitamin D help with other health problems?

The vitamin D recommendations are for healthy bones and muscles, as not enough evidence exists to draw conclusions regarding other diseases, such as heart and circulatory diseases, or about coronavirus risk.

Low levels of vitamin D could be linked to chronic diseases such as cancer, multiple sclerosis and heart and circulatory disease

A 2015 Scottish study, part-funded by the BHF, showed that although having low levels of vitamin D is associated with increased risk of cardiovascular disease, the low vitamin D is a result of lifestyle factors that increase your risk of heart disease and stroke, rather than the cause of increased risk.

Can I get enough vitamin D from my diet?

Vitamin D is found naturally in oily fish, red meat, liver and egg yolks, and is added to foods like breakfast cereals and fat spreads. A 140g piece of baked salmon contains 10.2 micrograms, a bowl of fortified bran flakes has 1.5 micrograms and an egg has 1.9 micrograms. Most of us don't get enough vitamin D from diet alone, which is why a supplement is recommended if we're not getting much sunlight.

If you’re not sure, talk to your doctor or dietitian. 

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