How much Vitamin D do you need?

Confusing advice seems to be the norm these days, and Vitamin D is no exception.

The government have recommended that we take a vitamin D supplement to help support immunity during Lockdown when access to sunlight may be limited. Whether or not this still applies is unclear.

So who should be supplementing and how much?

The vitamin D advice issued last year focused on at risk groups including anyone who does not get outside regularly or has dark skin. As a nutritionist I would extend this to include other vulnerable groups such as anyone with an autoimmune disorder, those on a vegan diet and anyone with breathing problems e.g. asthma or COPD.

The NHS recommend a supplement of 10 mcg (micrograms) of vitamin D which is equivalent to 400iu. iu stands for international unit and is the measurement used on most supplement packaging. As a nutritionist I use extra vitamin D with many of my clients. It’s just one of the nutrients that I’m assessing when I do an in depth one to one session with a client. In general I use a dose of 400 iu for general back up and 1000 iu for someone with deficiency signs or who does not get enough sunlight.

Common symptoms of low vitamin D can include; frequent infections, depression, poor bone health, low energy, joint pain, cramps, tooth decay and hair loss. One way to be sure of your levels is to take a home test, available online from around £25. What form? The most effective form to take is called vitamin D3 so look out for this on the labels. Most supplements now contain this but it’s worth double checking.

Still not sure? Get in touch and book a free 20 minute assessment. Find out how a personalised nutrition session can help to find which foods and supplements are important for you.