The vitamin you really need Boost bones, improve mood and lower blood pressure

thought you only needed to pop a vitamin D pill for six months of the year? think again…

Don’t just wait for the gloomy, dark months to jump on the vitamin D supplement bandwagon, it’s time to start taking it all year – through rain, shine, heatwaves – the lot. Dr Sarah Jarvis explains...

Vitamin D is essential for bone, teeth and muscle health, as well as aspects of mental health, so it’s vital we get our recommended daily allowance (rDa) – currently set at 10 micrograms (μg), according to Public Health england. But how we get that is a tricky balancing act of nutrition, supplements – and sunshine.

“about 90-95% of the vitamin D we get naturally comes not from our diet – unlike most other vitamins – but from what we make in our skin through sun exposure,” explains Dr Jarvis. this is because there simply isn’t enough of this nutrient in foods (see box). Without supplements, we rely on the sun for the rest – but in the uK, this can be a challenge.

“From october to april, the uK sun is too weak for us to make any vitamin D. the rest of the year, it’s only strong enough between 11am and 3pm”, she adds. During these times, 15-20 minutes of sun exposure with arms and face uncovered provides enough vitamin D, but you shouldn’t have enough sun exposure to burn or even tan – too much sun exposure increases your risk of skin cancer. However, Dr Jarvis explains that while it’s important to use sunscreen, “sun creams can block the sun’s rays that enable our skin to produce vitamin D.”

it’s a catch-22 for a lot of us: head out in peak sun but risk skin damage, or stay indoors and risk vitamin D deficiency. this is why supplementing is key.

The at-riskers

anyone over 65, anyone who is entirely or largely housebound, and anyone who covers up for religious reasons should absolutely be taking supplements all year, says Dr Jarvis, as should pregnant and breastfeeding women. office workers who sit indoors for the entirety of their day also need to supplement.

Post-menopause

if you’re post-menopausal, then vitamin D is even more valuable. “after the menopause, your risk of osteoporosis rises significantly,” says Dr Jarvis. “Getting enough calcium and vitamin D are key to reducing your risk of osteoporosis, which results in at least one in three women over 50 fracturing a bone at some point during her life. osteoporosis can also lead to severe ongoing pain and disability.”

Are you deficient?

Depression, muscle and joint pains, breast and colorectal cancer have all been linked to low levels of vitamin D. “People with low levels may also be at increased risk of dementia and alzheimer’s disease.

Plus, vitamin D deficiency can be detrimental to those who have asthma.” taking vitamin D can actually halve the risk of an asthmatic flare-up.