With winter now well and truly here, it is important to find ways to supplement our vitamin D – as we’re not getting enough sunlight. The vital nutrient keeps bones, teeth and muscles health by helping with the regulation of calcium and phosphate.
Our bodies create vitamin D from direct sunlight which is not a problem during the summer months, but between October and early March in the UK, we do not make enough of it from sunlight due to the shift in seasons. This can become hugely problematic, because a lack of vitamin D can lead to bone deformities such as rickets in children and osteomalacia in adults, according to the NHS.
Fortunately, there is a way to get vitamin D through the food you eat. Egg yolks are a great, cheap, way to get more vitamin D with an average pack of six free range eggs costing £1.95 in Tesco, or around 32p per egg.
Researchers at Newcastle University cooked batches of eggs using five methods before freeze-drying and analysing them for vitamin D. They found that scrambled eggs retained the most vitamin D, followed by microwaves and poached. Fried eggs were the worst, just after hard-boiled.
Eggs yolks are a source of vitamin D, according to the NHS
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The NHS states that oily fish, red meat, liver and fortified foods such as some fat spreads and breakfast cereals are also sources of vitamin D. In the UK, cows’ milk is not considered a good source of the vitamin as it is not fortified. Salmon and mushrooms naturally have vitamin D as well, Kirkpatrick advised.
One in six adults in the UK has low levels of vitamin D in their blood, according to the British Heart Foundation, which means they may be more likely to develop a deficiency. The NHS advises everyone to consider taking a daily vitamin D supplement during the autumn and winter months.
Between early April and the end of September, most people should be able to make enough vitamin D from sunlight. However, people who do not go outside much or cover up when they go outside should take a supplement all year round, Victoria Taylor, a senior dietician at the BHF advises. If you have dark skin you may also not make enough vitamin D from sunlight and should consider taking a daily supplement throughout the year, the Department of Health and Social Care recommends.
Vitamin D supplements can be bought from supermarkets and pharmacies
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You can get supplements from supermarkets such as Tesco and Asda, and pharmacies like Superdrug and Boots. For most people, 10 micrograms a day will be enough and you should not take more than 100 micrograms as it could be harmful, the NHS states. Taking too many supplements over a long period of time could lead to calcium to build up in the body which can weaken the bones and damage the kidneys and heart.
Children aged between one and ten should not have more than 50 micrograms a day and babies under 12 months should not have more than 25. The NHS also states that “some people may have medical conditions that mean they may not be able to safely take as much” and advises that if you are in doubt you should consult your doctor. If your doctor has recommended you take a different amount of vitamin D, you should follow their advice, the website explains.
In addition to being important for building and maintaining bone, vitamin D may have other key roles in our bodies. According to Dr Luke Powles, associate clinical director of Health Clinics Bupa Global and UK, “it’s thought to help keep our immune system strong”, although we don’t know this for certain.