A pharmacist has issued a serious warning that millions of people could be wasting their money on vitamin D supplements by taking them the wrong way. Brits have been rushing to buy vitamin D after recommendations from medical experts and health advocates like the late Michael Mosley.
From October to March, we don’t make enough vitamin D from sunlight in the UK. The NHS advises everyone to consider taking 10 micrograms (400 IU) of vitamin D daily during autumn and winter.
Why Vitamin D Matters
Most of our vitamin D comes from the reaction between our skin and sunlight - a process that’s severely limited during autumn and winter when sunshine is in short supply and we’re more inclined to remain indoors or wrap up warm.
Vitamin D is essential for keeping bones healthy, strengthening the immune system, aiding muscle function, encouraging good mental health, lowering inflammation, and maintaining cardiovascular health. But if you’re not taking your supplements properly, you could be wasting your cash and putting your health at risk.
Risks of High Doses
However taking it too long or in too high a dosage can lead to problems. The Cleveland Clinic said: ” Vitamin D toxicity (hypervitaminosis D) happens when you have too much vitamin D in your body. It’s a rare complication that most often happens from taking higher-than-prescribed amounts of prescription vitamin D or too much of a self-prescribed over-the-counter (OTC) supplement.
“Excess vitamin D leads to hypercalcemia (higher-than-normal levels of calcium in your blood), which is what causes symptoms. Vitamin D toxicity usually isn’t life-threatening, but it can be quite harmful to your health. Severe cases can cause issues such as kidney failure, abnormal heart rhythm (arrhythmia), unsteady gait (ataxia) and confusion.”
How to Take It Correctly
A pharmacist explained: “The best way to get vitamin D is through your diet, supported by supplements like tablets, capsules, gummies or sprays that you use directly into your mouth. Vitamin D is fat soluble, which means that it is absorbed into the body along with fat - this means taking your vitamin D supplement with food that contains some healthy fats, such as nuts or yoghurt, will help your body absorb it much better.
“The recommended daily amount of vitamin D for adults aged between 19 and 70 is 15 mcg which is 600 IU or International Units, a unit used to measure vitamins. It’s really common to take vitamin D supplements, especially as many of us will not get enough vitamin D from sunlight or food alone. Dietary sources of vitamin D include oily fish, mushrooms and eggs, as well as some fortified foods like breakfast cereals and milk or plant-based milk alternatives.”
“It’s not healthy to try and get more vitamin D from the sun by going without sun protection. Also, our bodies make vitamin D in response to UVB radiation from the sun, but most glass blocks UVB rays - meaning that even if you’re sitting indoors in a ray of sunlight, it won’t boost your levels of the vitamin. Don’t use a tanning bed to try and boost your vitamin D - it won’t work as they produce much more UVA radiation than UVB, and it will increase the risk of skin cancer.
“Don’t take too much vitamin D. Because it’s a fat soluble vitamin it can build up in your body easier than other vitamins. Taking too much vitamin D long term can lead to hypercalcemia, an excess of calcium in the body, which can cause problems with your heart, kidneys and bones. 4,000 IU or 100 mcg is considered to be the upper limit of safe vitamin D supplementation.”
