Vitamin D, often known as the sunshine vitamin, plays a crucial role in supporting normal cellular function and overall health, helping us perform day-to-day activities. The body naturally produces vitamin D when exposed to sunlight, and it can also be obtained from certain foods and supplements. Without enough vitamin D, we may face health problems, including weakened immunity, bone issues, and muscle dysfunction.
Vitamin D deficiency is common in the UK, with over half of the population having low levels. As winter approaches and daylight hours shorten, levels may drop further, which is why the NHS recommends a daily vitamin D supplement during the autumn and winter months.
In this article, we explore the science behind vitamin D supplements, going into detail about how they help boost vitamin D levels, their key benefits and who should consider taking them.
What Is Vitamin D and Why Is It Important?
Vitamin D regulates the amount of calcium and phosphorus in the body, which is essential for building and maintaining healthy bones and muscles. It also plays a key role in regulating other cellular functions and has antioxidant, anti-inflammatory, and neuroprotective properties that support immune health, muscle function, and brain cell activity.
The human body creates vitamin D when direct sunlight converts a chemical in your skin into calciferol. However, the body can only absorb calcium when vitamin D is present. Without sufficient vitamin D, the body struggles to absorb the calcium needed for normal cell, muscle, and other bodily functions.
Research into vitamin D deficiency has found it is linked to many health issues, including high blood pressure, cardiovascular disease, osteoarthritis and lowered immune function. Vitamin D is also understood to have a significant impact on mental health. Vitamin D deficiency is associated with symptoms of depression and seasonal affective disorder (SAD), which coincides with a drop in vitamin D levels during the winter months.
What Affects Vitamin D Levels?
The amount of Vitamin D your body produces depends on a variety of factors, including where you live, the number of sunlight hours you receive, your lifestyle, the time of day, season and skin pigmentation.
Sunlight
Although spending time outdoors to get enough sunlight for vitamin D production is recommended, it’s important to remember that sunlight also carries the risk of skin cancer. While sun protection is necessary to reduce the risk of skin cancer, it can also limit vitamin D production. Balancing sun exposure with adequate sun protection is essential to maintaining healthy vitamin D levels while protecting yourself against skin cancer.
Diet
Vitamin D can be found in some food sources such as fatty fish, like salmon and mackerel, egg yolks or in fortified foods like breakfast cereals. However, since there are few Vitamin D-rich foods, it is extremely difficult to meet vitamin D recommendations through food intake alone.
Who Would Benefit From Vitamin D Supplementation?
People of all ages can benefit from vitamin D supplements for improved health and well-being. For adults, vitamin D3 supports immunity, bone health and overall wellness. Older adults, who produce less vitamin D naturally and may have lower sun exposure, benefit from high-strength vitamin D to maintain muscle function and reduce the risk of falls.
Children and infants need vitamin D for strong bones, teeth and immune development. Vitamin D supplements, like Pro D3 400iu, are recommended for infants who are breastfed. Additionally, those with darker skin tones or limited sun exposure may also require vitamin D supplements to meet their daily requirements and support overall health.
During the spring and summer months, most people in the UK can produce enough vitamin D through regular sunlight and a balanced diet. However, in the autumn and winter, the lack of sunlight makes it difficult for the body to produce sufficient vitamin D. To help maintain adequate vitamin D levels during these months, the NHS recommends a daily supplement of 10 micrograms, such as vitamin D3 capsules, for everyone in the UK.
What Happens When You Take a Vitamin D Supplement?
Vitamin D supplements come in two forms: D2 (ergocalciferol) and D3 (cholecalciferol), both of which are absorbed in the small intestine to increase vitamin D levels in the blood. Vitamin D3 capsules, however, typically raise vitamin D levels higher and for a longer duration.
As a fat-soluble vitamin, vitamin D is best absorbed when taken alongside fat-rich foods, such as tinned tuna. Once ingested, the supplement is broken down by acids in the stomach before passing through the small intestine lining, where it can be absorbed.
The Benefits of Vitamin D Supplements
Vitamin D supplements help individuals maintain sufficient levels of the vitamin, supporting its essential functions in the body. Let’s explore the potential benefits of taking vitamin D supplements and ensuring you maintain the recommended levels for optimal health.
Supports Immune System
Vitamin D plays a critical role in immune health, helping the body defend against infections. Studies show that individuals with low vitamin D levels are at an increased risk for developing respiratory illnesses, especially in winter. Research has shown that regular vitamin D supplementation, particularly for those deficient, helps reduce the risk of respiratory infections.
Strengthens Bones and Muscles
Vitamin D plays an important role in supporting bone and muscle health by maintaining bone density and muscle strength. It helps the body absorb calcium, which is vital for preventing osteoporosis, a condition where bones become fragile. Additionally, vitamin D supports muscle function, which improves balance and reduces the risk of falls.
Promotes Oral Health
Vitamin D supplements benefit oral health by supporting proper calcium absorption, helping keep teeth strong and gums healthy. Some studies suggest that adequate vitamin D decreases the risk of cavities and gum disease by maintaining a strong tooth and gum structure. Although additional research is needed, vitamin D’s role in mineral absorption may improve oral health and prevent certain conditions.
Helps Fight Disease
Vitamin D may help protect against conditions like multiple sclerosis (MS). Studies suggest lower vitamin D levels are associated with a higher risk of MS, while a higher vitamin D intake may result in lower disease activity or a lower risk of relapse. While more research is needed, vitamin D shows the potential to reduce the risks of these conditions.
Regulates Mood and Depression
Studies suggest that vitamin D may play a role in mood regulation and reducing the risk of depression. A review of 7,534 participants showed that individuals experiencing negative emotions saw symptom improvement after receiving vitamin D supplements, particularly if they were deficient in the vitamin. Another study identified low vitamin D levels as a possible risk factor for more intense fibromyalgia symptoms, as well as increased anxiety and depression.
Potential Side Effects or Risks to Be Aware Of
Vitamin D supplements are generally safe when taken in recommended doses, but exceeding the maximum dose can be harmful. Here are the recommended vitamin D doses:
- Infants (0–12 months): 10 micrograms (mcg) or 400 international units (IU)
- Children and teens: 15 mcg (600 IU)
- Adults (18–70 years): 15 mcg (600 IU)
- Adults 70 and older: 20 mcg (800 IU)
Taking too much vitamin D can cause symptoms such as:
- Nausea and vomiting
- Weakness
- Loss of appetite and weight loss
- Mental confusion
- Heart rhythm problems
- Kidney stones or kidney damage
Vitamin D supplements can also interact with certain medications, such as those for kidney disease (aluminium), cholesterol (atorvastatin), and heart conditions (digoxin). If you’re on prescribed medications, consult your doctor before taking vitamin D supplements to avoid potential interactions.
Looking for High-Strength Vitamin D?
At Pro D3, we provide a range of vitamin D supplements suitable for various needs. Our Pro D3 400IU vitamin D3 capsules are ideal for general health and immune support. These are perfect for individuals with limited sun exposure, such as shift workers or people living in regions with less sunlight.
For children and infants, we recommend our 300–400 IU liquid drops, Which ensure easy daily vitamin D supplementation for healthy bones and immune development. We also offer high-strength vitamin D options for those needing higher doses, such as elderly individuals or those at risk of deficiency.
Visit our online store to browse our products or for guidance on which vitamin D product suits your needs, get in touch with our friendly staff.