People need to be aware of these extra diet needs when taking the supplement
People should be mindful of this extra requirement when taking a Vitamin D supplement(Image: Getty)
People should be making sure they add two things to their diet as a “rule” when taking a vitamin D supplement, a TV doctor has claimed. Ignoring this important advice could lead to issues with bone health.
Speaking on a recent segment of ITV’s Lorraine, Dr Amir Khan claimed that many Brits “don’t get enough sunlight,” which can have a significant impact on health. People can supplement what they often get from the sun during the colder months with an inexpensive tablet available at most health stores, such as Boots and Superdrug.
He said: “A third of people are deficient in vitamin D in the UK, because we don’t get enough sunlight, and we can’t get enough through our food. So, everybody should be on a 10mg tablet (supplement) of vitamin D.”
According to the NHS website, people in the UK should consider taking a vitamin D supplement until early March. This is because our bodies cannot naturally absorb enough of the essential vitamins from sunlight alone during these colder months when days are just not long enough.
However, people need to make sure they are taking in enough of two other important building blocks to maximise the benefits of their vitamin D pill. These naturally occurring vitamins and nutrients work together to help prevent vitamin D deficiency from affecting bone health.
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Dr Khan told Lorraine: “Vitamin D is there for calcium absorption from your food, it helps with your bones and your teeth. But, to activate vitamin D, to be able to do that, you need magnesium.”
Explaining how people taking vitamin D should, as a general rule, make sure they have good magnesium and vitamin K2 levels, the doctor added: “Magnesium will activate it, and you can get the calcium out of your food, into your blood. Now, this is where vitamin K2 comes in, and it works as a traffic controller.
“It directs that calcium to your bones and teeth rather than sticking it to your blood vessels and organs, where it can cause problems. What I would say is to get your magnesium and vitamin K2 from food, rather than supplements, because you’ll get all the other benefits too.”
Taking vitamin K2 and magnesium along with vitamin D3 is really good for you and is often suggested to help your body absorb them better and stay safe. Magnesium helps change vitamin D into the form your body can use, and K2 makes sure calcium goes into your bones instead of your arteries. This combination helps improve bone and heart health and lowers the risk of nutrient deficiencies.
People should be supplementing their Vitamin D up until early March(Image: Getty)
Good sources of natural magnesium include spinach, nuts, and wholemeal bread. People can boost the amount of natural K2 (which is different to general vitamin K) by increasing the amount of “fermented foods and animal products”.
The Cleveland Clinic suggests dishes such as chicken breast or fermented soy, as well as certain cheeses and egg yolks. People should consult their doctor before making any radical diet changes, especially if they are taking any prescription medication that the foods may react with.
Always speak to your GP first before starting any new supplements or over-the-counter medication to check if it is suitable for you and whether you need it or not.
