During the winter months, many people in the UK do not get enough vitamin D, primarily because sunlight is the main source. The NHS advises adults to take a vitamin D supplement to support bone, skin, and muscle health, as well as the immune system. Experts recommend a daily dose of 10 micrograms (400 IU) for adults, with the NHS cautioning against exceeding 4000 IU per day.
Certain groups may require higher doses, including people of colour and those who have moved from hotter countries, as their bodies are accustomed to more sun exposure. Pregnant women also benefit from supplementation. Dr Ahmed El Muntasar, an NHS GP, notes that vitamin D can be obtained from dietary sources such as oily fish, eggs, and vegetables. Deficiency symptoms include muscle aches, fatigue, low energy, and weakened bone health, increasing fracture risk.
Vitamin D2 is plant-based, while D3 is animal-derived and generally preferred. Some supplements combine D3 with vitamin K2, which helps direct calcium to bones and teeth rather than arteries or soft tissues. It is advisable to consult a GP before starting supplementation to determine the appropriate dosage.
Among the top-rated supplements, Nutrition Geeks’ D3/D3+K2 tablets are praised for their tiny 6mm size and ease of swallowing. Each tablet provides 4000 IU of vitamin D, with 365 tablets per bag at £9.99. Dr Vegan’s D3 and K2 capsules are plant-based and budget-friendly at £8.99 for 30 capsules, each containing 2500 IU. BetterYou’s vitamin D3 4000 IU + K2 oral spray is clinically tested, absorbed via the inner cheek, and costs under £10 for a month’s supply. AG1’s vitamin D3 K2 drops are ideal for adding to smoothies, with 200 servings per bottle.
