Experts issue warning over this popular winter supplement
As sunlight continues to elude us in the UK, many people are turning to vitamin D supplements in a bid to keep seasonal flu and blues at bay. But health experts have warned of little-known side effects of using them incorrectly.
Vitamin D, often called the “sunshine vitamin” because the body produces it using sunlight, is found in foods such as fatty fish, red meat and egg yolks.
It helps regulate the amount of calcium and phosphate in the body. These nutrients are needed to keep bones, teeth and muscles healthy.
However, due to the short daylight hours in the UK during winter, around one in six people in the UK have vitamin D levels below government recommendations.
The NHS shared on
Dr. from Asda Online Doctor. Kathryn Basford said: Independent: “Anyone in the UK can benefit from taking vitamin D during the darker months, because although you can get some vitamin D from what you eat, it is difficult to get enough vitamin D from diet alone.
“Vitamin D deficiency can lead to fatigue, bone or muscle pain, and recurrent infections, among other things.”
So what do we need to know about the side effects of taking vitamin D?
Dr Basford said vitamin D was unlikely to cause any harm if taken as prescribed by your doctor. But he added that side effects tend to occur when you take too much vitamin D.
“Taking more than the recommended amount of fat-soluble vitamins such as vitamins A, D, E and K can accumulate in your body and cause toxic effects,” he said. “Toxicity is only a possibility when taking these vitamins as supplements, so getting these vitamins from the sun or from your diet will not cause this problem.”
The most common side effects are:
- Headache
- skin reactions
- stomach ache
- increased calcium levels
- Nausea
“If you’re experiencing any of these, it’s important to talk to your doctor to make sure you’re taking the right dosage,” he added.
Katherine Elyse Blake, a qualified nutritionist and women’s health consultant, said the most common problems she sees are people taking high doses of vitamin D over long periods of time and “assuming more is always better”.
he said Independent: “Vitamin D requirements vary significantly depending on factors such as sun exposure, skin tone, body weight, diet, age, and existing health conditions. What is an appropriate dose for one person may be excessive or unnecessary for another.
“Timing and context are also important. Taking vitamin D too late in the day may affect some people’s sleep as it can affect melatonin production. It is generally better tolerated when taken earlier in the day, with a meal containing fat.”
Misuse of vitamin D can also affect the skin. Consultant dermatologist Dr. Aiza Jamil said vitamin D has a “direct, biological role on skin structure and health.”
He explained that the skin is the primary site of vitamin D synthesis and is the only organ that can produce meaningful amounts of vitamin D without dietary input.
Dr Jamil said: “Vitamin D regulates keratinocyte differentiation and lipid production, which when malabsorbed or taken incorrectly can lead to skin barrier disruption, dryness, dermatitis, uneven skin tone and changes in skin texture.”
Should I take tablets, spray or gum?
There is no doubt that taking vitamin D supplements correctly is beneficial. So which form should you choose?
Dr Basford said: “Tablets are the most widely available option on the market and can provide higher doses of active ingredients. However, absorption is slower as tablets need to be broken down in the stomach and digestive tract.
“Conversely, because nutrients are delivered directly into the bloodstream by mouth, absorption of oral sprays can be much faster than tablets and capsules. However, sprays may contain sugar or artificial flavors, so always check the label and choose a trusted brand.
“Finally, gummies are arguably the most pleasant to take, especially if you are uncomfortable swallowing tablets. However, they can also contain added sugars and artificial sweeteners and generally have lower nutrient density than tablets.”
