Updated: Feb 27, 2021
The advice from Public Health England is that adults and children over the age of one should consider taking a daily supplement containing 10mcg of vitamin D from October to March. Or all year round if you have dark skin or are unable to spend time outdoors (e.g. shielding or housebound).
Here's what to look for in a vitamin D supplement:
1. The dosage of 10mcg is sometimes expressed as 10µg or 400iu.
2. Vitamin D has two forms - D3 and D2. Opt for D3, which is the most bioavailable form preferred by the body.
2. Sprays or drops are thought to have superior absorption as they bypass the digestive system. Worth considering if you have digestive problems. Drops are also available for children aged 1-4.
3. Supplemental Vitamin D usually comes from lanolin (from sheep's wool), and is therefore not suitable for vegans. In this case, look out for a plant-based alternative made from algae.
4. Vitamin D is sometimes combined with vitamin K2, which is a great combination for bone health, as vitamin D aids calcium absorption while K2 directs calcium to your bones. However, it is advised to avoid K2 supplements if you are taking blood thinning medication.
5. And finally, it’s a good idea to get tested as 10mcg may not be adequate, especially if you’re at a higher risk of deficiency (over 65, pregnant, have dark skin or low sun exposure). Talk to your GP or Nutritionist to get your levels checked.
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