The significant research published in The American Journal of Clinical Nutrition found that adults over 50 who took daily vitamin D supplements experienced significantly less DNA damage – the kind linked to cancer, Alzheimer’s, and other age-related diseases.
This raises questions about current Government advice, which recommends everyone consider taking a daily vitamin D supplement only throughout the darker months of autumn and winter. In light of the new study, should we be taking it year-round instead?
“It’s essential for healthy bones, teeth and muscles,” says Dr Rachel Ward, an NHS GP. “It’s involved in the absorption of calcium and phosphate from our diets and is important for our immune and nervous systems. We frequently see people who are vitamin D deficient experiencing symptoms from lethargy and aching limbs to tingling and weakness.”
Should we take a vitamin D supplement all year round?
Current NHS advice is for everyone over 4 to take 10 micrograms (mcg) daily in autumn and winter. However, some people should supplement year-round if they’re at higher risk of deficiency – for example, if they spend little time outside or have dark skin.
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Professor Hewison says the advice to supplement exists because in the UK, “we cannot guarantee that we’ll make enough vitamin D from UV light, which is the major source for most people.”
“Absolutely, we should all supplement,” agrees nutrition therapist Ian Marber. “UK guidance is to take at least 10 mcg daily. The study used 50 mcg daily, though I don’t know if similar results might be achieved at the standard UK dose of 10 to 25mcg.”
What are the best brands to take?
Ian Marber says sprays are “highly absorbable, which is a plus.” Studies show that taking vitamin D under your tongue allows your body to absorb it more efficiently because it bypasses the digestive system. “Vitamin D is fairly standard in terms of quality,” he adds. “The key thing is to take it consistently, so if that means a cheaper brand, so be it.”
What about children’s supplements?
Professor Hewison says vitamin D is important for children as their skeletons develop. “This may be particularly important for children from ethnic communities who are more at risk of vitamin D deficiency, as they may require more UVB light to make vitamin D with darker skin.”
However, Ian Marber says that whilst you can find ones with natural sweeteners like stevia, “the benefit of vitamin D far outweighs minimal sugar.”
Can you get vitamin D from food?
“The best source is oily fish, such as herring, sardines or salmon, with one 100g portion usually delivering the recommended daily amount. However, it’s unlikely you’ll eat oily fish every day, and it’s best to limit it to four times per week because of sea pollutants. Other good sources include eggs, red meat, and fortified breakfast cereal.”
However, Rice says that given how difficult it is to meet our needs through diet alone, a daily vitamin D supplement year-round is still the best option.
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