The sun may be shining (at long last!) meaning we’re getting a much-needed dose of vitamin D, but it’s important we maintain healthy levels all year round.
An essential nutrient, vitamin D is made naturally by our bodies in sunlight, and found in a small number of foods such as oily fish, red meat and egg yolks.
Not getting enough vitamin D can lead to a number of health issues, including rickets, bone pain caused by a condition called osteomalacia, and muscle weakness. Some studies also suggest that a lack of vitamin D can contribute to low mood and higher stress levels.
Supplements are especially important in Britain, where one in six adults and around 20% of children suffer from a vitamin D deficiency.
In fact, NHS guidance states that all adults and children should consider taking vitamin D supplements throughout autumn and winter to help everyone keep their vitamin D levels up.
The benefits of vitamin D
The so-called ‘sunshine vitamin’ has antioxidant and immune-boosting properties.
(OR Images via Getty Images)1. It helps keep bones, teeth and muscles healthy
Not only does vitamin D help with bone development and maintenance, it regulates the body’s calcium and phosphate levels, making sure you get enough nutrients to keep your bones, teeth and muscles healthy.
Too much calcium (also known as hypercalcemia) can cause stomach upset, vomiting and constipation – while too little (hypocalcemia) can cause spasms, muscle cramps, numbness in the hands, arms, feet and legs. Over time, a calcium deficiency can lead to osteoporosis, dry skin, broken or brittle nails and coarse hair, among other things.
Phosphate, meanwhile, helps maintain the integrity of cell membrane, promotes bone and teeth growth and health, and is essential for the production of energy, muscle and nerve function.
2. It may improve heart health
A 2015 study part-funded by the British Heart Foundation found that having low levels of vitamin D could be associated with an increased risk of cardiovascular disease. Though, it points out, low vitamin D is a result of lifestyle factors, rather than the cause of increased risk.
Too much vitamin D, however, can have an adverse effect on the heart, as high levels of calcium can cause heart palpitations, hypercalcemia (as mentioned above) and even increase the risk of coronary artery disease (CAD) – which, in turn, may lead to a heart attack or congestive heart failure.
3. It boosts the immune system
Those with low levels of vitamin D have been shown to be more susceptible to autoimmune and infectious diseases, like rheumatoid arthritis, multiple sclerosis (MS) and type 1 diabetes.
4. There’s a link between vitamin D and body weight
A 2021 medical review, looking at various studies that suggest low vitamin D is associated with obesity, found there is a link between vitamin D levels and body weight. However, it said interventional studies do not support a beneficial effect of vitamin D supplementation on body weight and that more evidence is needed to suggest a causal link between the vitamin and weight management.
5. It may also have mood-boosting qualities
According to a paper published in 2022, low vitamin D levels are associated with increased depressive symptoms, as well as anxiety. It went on to say that, because of its antioxidant properties and activity in brain tissue, vitamin D is important in the treatment and prevention of mood disorders.
The recommended dosage for adults and children varies.
(tatyana_tomsickova via Getty Images)How often should I take vitamin D supplements and do I need to take them in the summer?
The official guidelines provided by the UK government state that everyone should aim to have a daily vitamin D supplement during the autumn and winter.
As the sun is a source of vitamin D, most of us don’t need to take supplements in the warmer months. However, official advice is that for those at risk of not getting enough vitamin D – such as children aged 1-4 and babies – should take a daily supplement all year round.
Signs of a vitamin D deficiency include fatigue, muscle ache, bone and lower back pain and hair loss, among other things. Severe deficiency of vitamin D can also result in rickets in children and osteomalacia in adults. You can find out more here.
