Vitamin D is essential for healthy bones, teeth, muscles, and immune function. Yet the UK government recommends that everyone considers taking a vitamin D supplement during autumn and winter. Some groups should take it all year round. Here is what you need to know.
Why Is Vitamin D Important?
Vitamin D helps your body absorb calcium, which is crucial for strong bones and teeth. It also plays a role in:
- Muscle function — Deficiency can cause muscle weakness and pain
- Immune system — Vitamin D helps your body fight infections
- Mood regulation — Low levels are linked to seasonal depression
- Heart health — Emerging research suggests cardiovascular benefits
Why Are We Deficient?
Our main source of vitamin D is sunlight on our skin. In the UK, the sun is only strong enough to produce vitamin D between April and September. During the other six months, we simply cannot make enough from sunlight alone. Other factors include:
- Spending most time indoors
- Covering skin with clothing or sunscreen
- Having darker skin (more melanin reduces vitamin D production)
- Being over 65 (skin becomes less efficient at producing vitamin D)
- Limited dietary sources (oily fish, eggs, fortified foods)
Who Should Take Supplements?
The NHS recommends:
- Everyone should consider taking 10 micrograms (400 IU) daily during October to March
- Year-round supplementation is recommended for people who are housebound, cover their skin, have dark skin, or are in care homes
- Babies from birth to 1 year should have 8.5-10 micrograms daily (unless having 500ml+ of formula)
- Children aged 1-4 should have 10 micrograms daily all year round
- Pregnant and breastfeeding women should take 10 micrograms daily
Choosing the Right Supplement
Vitamin D supplements come in two forms:
- Vitamin D3 (cholecalciferol) — The preferred form. More effective at raising blood levels. Available from animal sources or lichen (vegan-friendly).
- Vitamin D2 (ergocalciferol) — Plant-derived but less potent. Less commonly used.
Available as tablets, capsules, sprays, and drops. Sprays are popular as they are easy to use and absorb under the tongue.
Can You Take Too Much?
Yes. Do not exceed 100 micrograms (4,000 IU) per day for adults unless advised by a doctor. Excessive vitamin D over long periods can cause calcium build-up, which can weaken bones and damage kidneys and heart. Stick to the recommended 10 micrograms (400 IU) daily unless you have been prescribed a higher dose.
Available at Heaton Road Pharmacy
We stock a wide range of vitamin D supplements for adults, children, and babies — including vegan options. Our pharmacists can advise on the right product and dose for you. Pop in and ask for a recommendation.
