Vitamin D is crucial for the body, as it helps to keep your bones, teeth and muscles healthy, according to the NHS.
Without enough vitamin D, it’s difficult to regulate the amount of calcium or phosphate in the body.
A severe lack of the vitamin may even lead to bone deformities, rickets, or osteomalacia.
But you could lower your risk of a vitamin D deficiency by regularly taking vitamin D supplements.
If you decide to take vitamin D supplements, it’s best to go for vitamin D3 capsules, revealed dietitian Kerry Clifford.
It’s the type of vitamin D that the body already stores, which makes the supplement an ideal addition to your diet.
Everyone should consider taking a vitamin D supplement during the autumn and winter months, as the sun isn’t strong enough for the body to make vitamin D.
“Studies show that adults achieving vitamin D sufficiency has dropped from 60 per cent in the early ’90s to 30 per cent in the early 2000s,” said Clifford.
She told Everyday Health: “Vitamin D3 is the form that is already stored in the body, so some studies have found it to be more effective.
“Also, take vitamin D with a healthy fat, such as sliced avocado, because it is a fat-soluble vitamin that requires fat to be absorbed.”
A 10mcg vitamin D supplement is recommended for everyone over five years old during the winter months.
The NHS said: “Some people won’t get enough vitamin D from sunlight because they have very little or no sunshine exposure.
“They should consider taking a daily supplement containing 10mcg of vitamin D throughout the year.”
Those that should consider taking supplements all year round are people that don’t often spend time outdoors, or usually wear clothes that cover up most of their skin.
If you decide to take vitamin D supplements, it’s crucial that you avoid taking too much, the NHS warned.
“Taking too many vitamin D supplements over a long period of time can cause too much calcium to build up in the body [hypercalcaemia].
“This can weaken the bones and damage the kidneys and the heart.”
Most people should be able to get enough vitamin D in their diet. One of the best sources of vitamin D is oily fish, including salmon, sardines and mackerel.
Other dietary sources include Portobello mushroom, fortified cereals, dairy products, and eggs.
Speak to a doctor or pharmacist if you’re worried that you may be at risk of a vitamin D deficiency.
Be the first to comment