Update 29.06.20
An update from NICE Guidance (view guidelines here):
For protecting bones and muscle health, it is recommended by the UK Government that we get a daily average of 10mcg (400IU) of vitamin D. Everyone should be taking a daily supplement of 10mcg during the winter and autumn months.
Those who get little to no sunlight exposure, this also includes those who are indoors due to shielding, and those with dark skin, including African, Afro-Caribbean, and South Asian backgrounds should consider supplementing all year round. It is recommended by the government that we all supplement with 10mcg of Vitamin D during current times all year round.
This is due to living in a restrictive time, whereby we are spending more time indoors and out of the sun.
Please note, there is still currently no causal relationship between Vitamin D status and COVID-19, (NICE)
Update 21.04.20
For most people, in normal circumstances, we would be able to get enough vitamin D from sunlight and food during the spring and summer months, and during the winter months (from September to late March/ early April), we should supplement our vitamin D. However, due to current circumstances of lockdown you may wish to continue to take your vitamin D, especially if you think you are not getting enough vitamin D from the sunlight.
How Much Do I Need?
Before you stop reading and go buy the first vitamin D you see, this bit is important.
It is advised that adults and children over the age of 1, only need to supplement with 10mcg (400IU) of vitamin D a day. Unless you have been recommended by a doctor or a dietitian to take a higher dose you do not need to exceed this recommendation.
What if I Take a Higher Dose?
Taking high doses of vitamin D over long periods of time can cause hypercalcaemia, which is where excess amounts of calcium build up in the body. This can lead to the weakening of the bones, and damage to the kidney and the heart. As mentioned before, 10mcg (400IU) should be enough for most people.
Do not take more than 100mcg (4000IU) of Vitamin D a day as this could be harmful, and it is recommended that children aged 1 to 10 should have no more than 50mcg a day (2000IU).
If you are taking any medication or have a medical condition, it is always best to talk to your GP before starting any supplementation, especially if going over the recommended amount.
Also, if you are taking a multivitamin, check to see how much vitamin D it has in it, and it is extremely likely you will not need a separate vitamin D supplement on top of this.
Currently, there is no evidence that vitamin D reduces the risk of coronavirus. However, if you are concerned about your vitamin D levels, you can continue to take your 10mcg (400IU) vitamin D supplementation during this time.
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In the UK between late March/early April until the end of September, most of us at this time of year, can synthesise vitamin D from the sunshine!
The amount of time required to synthesise enough vitamin D is not known, as there are a few variables which play a role in the synthesis. It is roughly a short period of time for lower legs, forearms and hands; however, it is important to ensure that you do not burn and if out for long periods of time sun protection should be used.
Synthesis can be impacted by:
- Skin colour (dark skin takes longer to synthesise the same amount of vitamin D as someone with light skin)
- How much skin is uncovered
You also cannot synthesise vitamin D through a window, as the UV rays which are needed cannot go through glass.
There are some groups which should consider talking to their health care professional and supplementing all year round (10mcg (400IU) per day), these include:
- Babies from birth-1 year should have a daily supplement of 8.5-10mcg per day if breastfed. Those having over 500ml of formula milk a day should not supplement as the formula is fortified with vitamin D
- All children aged 1-4 years should be given a daily supplement of 10mcg
- Those who aren’t often exposed to sunlight should also consider a 10mcg supplement
Unfortunately, in the winter between September to late March in the UK, we are no longer able to synthesise vitamin D from sunshine. So, what can we do? Well it is recommended that between the months of September to late March/early April we supplement for our vitamin D.
How Much Do We Need to Take?
It is advised that adults and children over the age of 1 supplement with 10mcg (400IU) a day. Unless recommended by a doctor or a dietician about a higher dose, you do not need to exceed this recommendation.
What if I Take a Higher Dose?
Taking high doses of vitamin D over long periods of time can cause hypercalcaemia, which is where excess amounts of calcium build up in the body. This can lead to the weakening of the bones, and damage to the kidney and the heart. As mentioned before, 10mcg (400IU) should be enough for most people.
Do not take more than 100mcg (4000IU) of Vitamin D a day as this could be harmful, and it is recommended that children aged 1 to 10 should have no more than 50mcg a day (2000IU).
If you are taking any medication or have a medical condition, it is always best to talk to your GP before starting any supplementation, especially if going over the recommended amount.
Also, if you are taking a multivitamin, check to see how much vitamin D it has in it, and it is extremely likely you will not need a separate vitamin D supplement on top of this.
You can also get a small amount of Vitamin D from food sources, these include
- Oily fish
- Egg yolks
- Some mushrooms if they have been exposed to UV rays
- Fortified foods
What Does Vitamin D Do?
Vitamin D is a fat-soluble vitamin, which means we store it in our fat tissue. It is involved in keeping our bones, teeth and muscles healthy; absorbing calcium and phosphate; as well as being linked to helping our immune system; reducing inflammation; and potentially even playing a role with heart conditions, diabetes and asthma.
Daisy, MSc PGDip ANutr, is a Registered Associate Nutritionist with a Master's Degree in Public Health Nutrition, and a Post Graduate Diploma in Eating Disorders and Clinical Nutrition, both of which are Association for Nutrition (AFN) accredited. She, also, has a BSc degree in Psychology and Cognitive Neuroscience; and has completed an AFN accredited Diet Specialist Nutrition course.
Daisy has worked for an NHS funded project, the Diabetes Prevention Programme; and shadowed a nutritionist in Harley Street.
About Lucy Bee Limited
Any information provided by us is not intended to diagnose, treat, cure or prevent disease. We always recommend referring your health queries to a qualified medical practitioner.
Lucy Bee is a lifestyle brand selling food, skincare and soap products all completely free from palm oil and with minimal use of plastic. Lucy Bee is concerned with Fair Trade, organic, ethical and sustainable living, recycling and empowering people to make informed choices and select quality, natural products for their food and their skin.
