If you’re suffering hair loss or premature ageing, low vitamin D may be to blame. Now a top scientist reveals which supplements really will give you a boost – and which are a waste of money

Vitamin D supplements account for more than a third of the UK vitamin market, and research is increasingly linking the nutrient to a growing number of health benefits.

For example, a study this summer in the American Journal of Nutrition suggested it might slow the aging of cells, while another study from the University of Porto in Portugal found that supplements may reduce hair loss.

Vitamin D researcher Eamon Laird, from Trinity College Dublin, says vitamin D plays a crucial role in everything ‘from preventing bone fractures to boosting our immune health’.

‘This is why our bodies have evolved to be able to do this independently of the effect of sunlight on our skin; However, during the winter months, up to 50 percent of people have low vitamin D levels.’

It is also difficult to benefit sufficiently from nutritional sources such as fatty fish and egg yolks. It is therefore recommended that everyone over the age of four take a 10 mcg (400 international units, IU) supplement from October through April.

Eamon Laird adds that people who live at home, have darker skin tones, or wear clothing that covers most of their skin when outdoors are ‘highly recommended to take 10-20 mcg all year round’.

But what’s the best way to get it? Eamon Laird has reviewed some popular options and we’ve rated them too.

TABLETS

BUDGET

Tesco Health Vitamin D 12.5mcg tablets, £4 for 120 tablets

DAILY PRICE: 3s.

EXPERT DECISION: These pills tick the box in terms of current UK public health guidelines (10mcg per day). They’re also reasonably priced and will help you get through the winter with 120 tablets in a tub.

But it’s not clear which form of vitamin D these pills contain: D2 or D3. Research shows that D3 supplements are better at increasing vitamin D levels. 6/10

MEDIUM DOSE

Healthspan Super Strength Vitamin D, £13.99 for 240 tablets, healthspan.co.uk

DAILY PRICE: 6s.

EXPERT DECISION: These contain the more effective vitamin D3 and are very reasonably priced.

Although the dose (25 mcg) exceeds UK recommendations, it is still within a safe level; It is more in line with US recommendations (20 mcg or 800 IU per day).

This would be useful for people who are already deficient to quickly raise their levels, or for those who are rarely exposed to outdoor light or do not eat foods rich in vitamin D. 7/10

HIGH DOSE

Now Vitamin D3 Maximum Potency, 50,000IU (1250mcg), £11.69 for 50, health.com

DAILY PRICE: 23s.

EXPERT DECISION: The dosage in these pills is very high and exceeds the upper safe level of 100 mcg (4,000 IU) per day for adults set by the UK Toxicity Committee.

The main role of vitamin D is to increase the amount of calcium the intestines can absorb from food.

But taking too much vitamin D can cause too much calcium to build up in the body, which can weaken bones, damage kidneys, and form calcium deposits in blood vessels, which in extreme cases can lead to heart attacks and death. 2/10

DROP

Metogenic Vitamin D3 Drops with K2, £22.99 for 30ml, amazon.co.uk

DAILY PRICE: 7s.

EXPERT DECISION: Drops may be a good option for people who have difficulty swallowing pills and people with gastrointestinal disorders such as Crohn’s disease or celiac disease; This means they cannot absorb nutrients well in the intestine.

these drops [which provide 25mcg of vitamin D3 and 45mcg of vitamin K2 per three drops] It is absorbed in the mouth under the tongue, so the vitamins go directly into the bloodstream and bypass the digestive system.

Vitamin K is added to supplements because it can prevent excess vitamin D buildup in the blood vessels and instead direct it to our bones. But this is only necessary if you are getting very high levels.

These drops will last 333 days (almost a year’s supply), so it’s reasonable. But the drops make it easy to take too much, so follow the instructions carefully. 7/10

PATCHtoS.

Barriere Hello Sunshine Vitamin D3 Patches, £10.49 for 36 patches, health.com

DAILY PRICE: 29p

EXPERT DECISION: One of the biggest advantages of absorbing vitamin D through the skin is that it is taken directly into the bloodstream, thus eliminating the possibility of it not being absorbed in the intestine.

Research has shown that vitamin D can travel through the skin – and the maker cites a small study involving 30 people in which this patch was found to increase blood levels – but we don’t know if the full dose is consistently delivered through a patch.

Each patch contains 100 mcg of vitamin D3, which is the upper limit we should be taking. It is the second most expensive product here. 5/10

BEVERAGE SHOTS

MOJU Hot Mango Immunity Shot, £1.50 for 60ml, ocado.com

DAILY PRICE: £1.50.

EXPERT DECISION: At 10.5mcg per 60ml shot, this contains the recommended daily amount of vitamin D and some vitamin C.

But in this one, they used vitamin D2 (from seaweed), which is not as absorbable as the form of vitamin D3 found in most supplements.

Each shot also contains 5.9 g of sugar (one-half teaspoon); This also seems unnecessaryWhen you can easily get vitamin D without any added sugar. And it’s not cheap. 2/10

DUST

Nature’s Best 2,000IU vitamin D3 powder, £5.73 for 150g, naturitas.co.uk

DAILY PRICE: 19p.

EXPERT DECISION: At 50 mcg (2,000 IU) per dose, this is still below the safe limit of 100 mcg and contains easy-to-absorb vitamin D3.

If you don’t like taking pills, powder may be an easier option because it can be added to cereals or smoothies.

But it’s expensive at £5.73 for just a month’s supply.

It also contains erythritol, a sweetener that can cause stomach cramps, diarrhea, and bloating in some people. 5/10

ENRICHED MUSHROOM

M&S Baby Chestnut Mushrooms, £1.45 for 200g

DAILY PRICE: £1.45.

EXPERT DECISION: These are said to be ‘naturally enriched with vitamin D’ through exposure to light.

Mushrooms produce vitamin D2, which is less absorbed when exposed to UV light. And mushrooms alone are not enough to maintain optimal vitamin D levels.

To get the minimum of 10mcg you need to consume at least 200g (an entire packet) every day. 6/10

GAS TABLETS

Holland & Barrett Vitamin D 1,000 IU/25mcg, £4.49 for 20 effervescent tablets

DAILY PRICE: 22p.

EXPERT DECISION: These contain vitamin D3, which is better absorbed. But as with all effervescent tablets, the bubbles are created by adding sodium carbonate (basically salt), so it’s not so good for people on low-sodium diets, such as those with high blood pressure.

They also contain the artificial sweetener sorbitol, which can cause stomach cramps and diarrhea; and sucralose, which triggers bloating in some. And they are quite expensive. 4/10