Vitamin D – in supplements and in food

Why we all should consider taking vitamin D supplement

 The main source of vitamin D (also referred to as “calciferol”) is produced endogenously when ultraviolet (UV) rays from sunlight strike the skin and trigger synthesis. Vitamin D is a fat-soluble vitamin of which can be found naturally present in a few foods, added to others, and available as a dietary supplement.

In foods and dietary supplements, vitamin D has two key forms.

Vitamin D2 comes from Plants – D2 (ergocalciferol) and Vitamin D3 comes from animals – D3 (cholecalciferol),

They vary chemically only in their side-chain structures. Both forms are well absorbed in the small intestine.

The best sources of vitamin D found naturally within food are: The flesh of fatty fish (such as trout, salmon, tuna, and mackerel) and fish liver oils. Beef liver, cheese, and egg yolks have lesser amounts of vitamin D, primarily in the form of vitamin D3. Mushrooms offer variable amounts of vitamin D2, and some mushrooms available to buy have been treated with UV light to increase their levels of vitamin D2. 

The main advice on vitamin D has focused on musculoskeletal health such as rickets. According to existing literature, vitamin D deficiency is a world-wide problem with numerous symptoms that can have severe health consequences. It does not only affect the bone quality but also increases the threat of fractures, autoimmune diseases, and cancer. Although all these conditions are of great focus, the centre of attention has had a shift into our current climate of Corvid – 19.

The whole world is now experiencing an epidemic of coronavirus (Corvid – 19) that began in Wuhan, Hubei, China, in late 2019 and swept throughout the world in 2020.

Symptoms can include a fever, dry cough, dyspnea, sore throat, and nasal congestion with radiological findings showing bilateral lung glassy opacities.

There are increasing questions regarding whether vitamin D can help fight coronavirus. With the majority of people staying indoors during the pandemic, some may have been deprived of the UV rays from sunlight which could lead to a vitamin D deficiency. The NHS recommend taking 10 micrograms of vitamin D daily if spending a lot of time indoors.

People with dark skin may be at greater risk of Vitamin D deficiency, even if they spend time outdoors, and should consider an all-year-round supplement.

The higher the levels of melanin in the skin the lower the levels of vitamin D created, which is exacerbated in places with less sunlight, meaning people of colour in the UK may be at much greater risk of deficiency. Research has also shown that black, Asian and minority ethnic (BAME) people are at much higher risk of getting seriously ill with Coronavirus.

Deliberations are on-going within the Department of Health and Social Care (DHSC) over whether to give vitamin D supplements to black and minority ethnic individuals in an attempt to address disproportionate deaths from Covid-19 in those populations. Similar discussions are in progress on whether to provide supplements to obese people and to the vulnerable.

Is it safe to take vitamin D supplements ?

Whilst vitamin D supplements are extremely safe, consuming more than the recommended amount on a daily basis can be dangerous in the long run.

If you choose to take vitamin D supplements take note of the following:

• Children aged one to 10 should not have more than 50 micrograms a day
• Infants (under 12 months) should not have more than 25 micrograms a day
• Adults should not have more than 100 micrograms a day, with the recommended amount being only 10 micrograms a day
• Higher doses may sometimes be recommended by a doctor for patients with proven vitamin D deficiency – only take with verified medical advice.
• Some people with certain medical conditions, such as kidney problems, cannot safely take vitamin D.