Vitamin D supplements for the winter?
Vitamin D is made in the skin by the action of sunlight and this is the main source of vitamin D for most people. The government advises that in spring and summer, the majority of the population gets enough vitamin D through sunlight on the skin and a healthy, balanced diet, but during autumn and winter, everyone will need to rely on dietary sources of vitamin D. Since it is difficult for people to meet the 10 microgram recommendation from consuming foods naturally containing or fortified with vitamin D, people should consider taking a daily supplement containing 10 micrograms of vitamin D in autumn and winter. Hence, following this protocol, I have decided to start my vitamin D supplement.
The two common forms available are vitamin D3 (alfacalcidol, cholecalciferol, and calcitriol) and vitamin D2 (ergocalciferol). Since I am working indoors and move out of home mostly in the evening's it is important for me to keep in mind my nutritional requirements. I purchased mine via Amazon, but you should always check with your local physician/ qualified dietitian before consuming any supplement. I always make sure I add other dietary sources of vitamin D to my diet, for example, I aim to consume at least 2 portions of fish every week, 1 of which usually is oily, such as salmon or mackerel. I also include other sources like Mushrooms, whole eggs, and plant-based milk on other days. Children aged 1 to 4 years should also have a daily 10 microgram vitamin D supplement. While shopping for my supplement I also came across flavored vitamin D supplements that can be sprayed in the mouth. It's easier to consume and will get children excited about their supplements.
For Indians living in India, the government recommends vitamin D supplements for those under situations of minimal exposure to sunlight. Much needed research suggests that many Indians are deficient in vitamin D and this issue must be addressed before it turns into a silent epidemic. Hence, it's best to get your level's checked.
Please note, high amounts of vitamin D can be toxic, therefore it is important to stick to your country guidelines.
Did you know in the UK, Vitamin D supplements are available free-of-charge for low-income families on the Healthy Start scheme.
