Vitamin D: Do we need to supplement?

I’ve got my serious hat on this week. No, really I have. We need to talk about this little sunshine vitamin because some of you, if you’re already taking a supplement, might be tempted to stop just because we’re into spring. Hear me out.

Vitamin D is produced in our skin on exposure to sunlight. The general recommendation is 20 minutes per day (without sunscreen). If you have dark skin, vitamin D may be more difficult to make because of high levels of melanin.

Why do we need it? It aids calcium absorption so will help our bones. Think menopause, think dropping oestrogen levels and declining bone density, never mind splitting nails. Deficiency has been widely linked with various cancers, heart disease, immune deficiencies and depression, and now with COVID-19, too (though research studies seem to be inconclusive).

What are symptoms of low levels? Bone ache, muscle cramps, general fatigue. ‘That’s me on a good day,’ I hear you jest, but it’s worth digging deeper to see whether you need a top-up.

To avoid any guesswork, a good first step is to find out what our own vitamin D levels are like and whether we’re deficient. You can either see your GP, who will do a blood test, or you can very easily order an online test (to find out how, see below right).

How much? Everyone is different but the NHS recommends 400iu (international units) of vitamin D3 (D2 is weaker) for adults per day in the winter months from September to March. However, you may find out (after a test) that your levels are low, in which case you may require increased supplementation all year round.

Look, I know this column wasn’t a bundle of laughs this week, but I consider it my job to ensure you’re making the best of yourself and your family. The jolly hat will be back on next week.