A consultant cardiologist is urging people to check their vitamin D levels before starting to take a supplement often known as the “sunshine vitamin”. Dr Osman Najam, who posted his advice on TikTok, said he would “break down what the evidence actually shows”.
The UK government currently recommends that everyone consider taking a daily vitamin D supplement between 1 October and 31 March. The vitamin helps regulate calcium and phosphate levels in the body, which are essential for maintaining healthy bones, teeth and muscles. A lack of vitamin D can lead to bone deformities such as rickets in children, or bone pain caused by osteomalacia in adults.
Get tested, not guessing
Dr Najam said: “First, vitamin D deficiency is real. A lot of the people are low, especially in the UK, where apart from this summer, we usually don't get that much sun.”
He added: “Yes, vitamin D matters for your heart. It affects blood pressure, inflammation, calcium regulation, all the things that impact cardiovascular health. The question remains: Should you take a supplement?”
He said this was where it was important to make a check. He explained: “If you're genuinely deficient, and I mean actually tested and not guessing, then yes, supplementing makes sense. But if you're already at a healthy level, taking more doesn't give you extra protection; it just sits there.”
How much is needed
He also said people needed to know how much vitamin D is actually necessary, adding: “Most guidelines say one to 2000 international units daily is reasonable for adults. Some people need more, some less. It depends on your baseline.”
“And here's the thing that nobody talks about: you can get vitamin D from food, fatty fish, egg yolks, fortified milk, plus sunlight exposure. Even 15 to 20 minutes, a few times a week, really does help.”
He warned against taking large doses, saying: “The real issue I see is that people take mega doses of vitamin D, thinking it's going to prevent everything-heart disease, cancer, autoimmune stuff-but the evidence for those claims is weaker than people actually think.”
NHS advice on vitamin D
Nottingham and Nottinghamshire ICB has issued annual alerts in recent years advising residents to take a daily vitamin D supplement to help “stay healthy” during the colder season.
Dr Dave Briggs previously advised: “If your vitamin D level is low, you may feel tired or have aches and pains and in some cases your bones can become softer, which can lead to other problems.”
“You can get more vitamin D by eating certain foods or by spending time outside, but we recommend that everyone considers taking a daily vitamin D supplement between October and April. If you are unsure about how much to take, you can discuss this with your community pharmacist.”
“You can buy low-cost vitamin D supplements at most pharmacies and supermarkets and women and children who qualify for the Healthy Start scheme can get free supplements containing vitamin D.”
Ways to boost vitamin D
The health board also shared additional methods for boosting vitamin D levels. It advises: “Our main source of vitamin D is from the action of sunlight on our skin. Small amounts of light all through the year, even on cloudy days, during your daily activities (e.g. for 30 minutes each day), may help to boost your vitamin D levels and just exposing your face and forearms to the daylight can be enough.”
“People with dark skin, such as those of African, African-Caribbean or south Asian origin, will need to spend longer in the sun to produce the same amount of vitamin D as someone with lighter skin.”
It also recommends eating foods that contain higher amounts of vitamin D as part of a healthy balanced diet, such as oily fish, liver, egg yolks, mushrooms, red meat, cheese and fortified foods - including most fat spreads, soy yoghurts, soy milk, almond milk, some orange juices, and some breakfast cereals.
