Nutritionist says 2p pill boosts immune system, muscles and bones

As sunnier days arrive, we are receiving more of that well-needed vitamin D essential for bone and muscle health. However, is skipping vitamin D supplements a good idea despite the increase in sunshine?

Vitamin brand Vitabiotics has enlisted the expertise of nutritionist and wellness coach Rachael Sacerdoti to uncover the truth about taking your vitamin D supplements, which can cost as little as £1.50 for 60 tablets in supermarkets, even in the warmer months.

She said: “The UK Department of Health recommends that everyone including pregnant and breastfeeding women should consider taking a daily supplement containing vitamin D, during the autumn and winter. According to research carried out by forthwithlife.com, 57% of UK adults are below optimum levels of vitamin D and there are a number of reasons why supplementation may be required.

“However even in the spring and summer months, as we know, the UK weather can be very unpredictable and reduced sun exposure can affect many groups of the population such as older people who may spend more time indoors, or whose skin may not be able to synthesise vitamin D as effectively, those wearing certain religious clothing, darker skin tones, or those with increased dietary increases. For these groups in particular, supplementation can help them maintain normal levels of vitamin D throughout the year.

“When exposed to more sunlight, many would assume they’re getting sufficient vitamin D. However, while sunlight is a natural source of vitamin D, there are factors that can affect its absorption, such as skin pigmentation, sunscreen use, and the angle of the sun.

“In some cases, supplementation may still be necessary to ensure adequate levels of vitamin D in the body, especially if you have been advised to take them regularly. If that is the case, I would advise you to consult with your doctor or healthcare professional before making any decisions about skipping vitamin D supplements.

“Contrary to popular belief, your vitamin D levels may dip at any time of the year, even in the sunniest months, so I would still recommend taking vitamin D supplements even when the sun is out. Vitamin D has a wide range of benefits such as supporting the function of the immune system, aiding muscle function and helping with absorption and utilisation of calcium in the body– an essential nutrient for your overall health and wellbeing.

“For the little ones, the UK Department of Health recommends that babies from birth to 1 year of age should have a daily supplement containing 8.5 to 10 micrograms of vitamin D throughout the year if they are breastfed or formula-fed and are having less than 500ml (about a pint) of infant formula a day, as infant formula is already fortified with vitamin D. And that children aged 1 to 4 years old should be given a daily supplement containing 10 micrograms of vitamin D throughout the year.”

Sometimes, making the habit of taking your vitamins can be tricky, especially when you have a busy lifestyle. But did you know that 31% of Americans and approximately 24% of people in the UK consume vitamin D tablets? With summer being one of the busiest periods of the year, Rachael has shared four top tips on how to remember to take your vitamin D tablets during this time.

Set a daily reminder

Rachael said: “Summer days can get hectic, making it easy to forget to take your vitamin D. Set a daily reminder on your phone or write it down in your planner to ensure you remember to take your recommended dose each day.”

Pair with breakfast

Rachael said: “Make it a habit to take your vitamin D with your morning meal. Vitamin D is fat-soluble, so taking it with a meal that includes healthy fats can help enhance its absorption. Consider pairing it with foods like avocado toast or a Greek yoghurt parfait for a nutrient-packed start to your day.”

Keep it visible

Rachael said: “Place your pack of vitamin D supplements somewhere you'll see it every day, like next to your toothbrush or on the kitchen counter. Seeing it regularly serves as a visual reminder to take your daily dose and helps integrate it into your daily routine seamlessly.”

Create a routine

Rachael said: “Make taking your vitamin D a part of your daily routine. Whether it's after a hearty breakfast in the morning or right after dinner in the evening, finding a consistent time to take your supplement can help make it a habit that you won't easily forget.”