Which Vitamin D Supplements

According the recent biobank study a quarter of us in the UK are deficient in Vitamin D. Official government advice is now to take a supplement especially in the darker months but there’s remains confusion on how much to take and what type.

So – is there any evidence that it’s better to take vitamin D in capsules, sprays or gummies , should we take Vitamin D2 or D3 or combined with K2, probiotics or minerals or are these tactics to get us to spend more of our hard earned money?

Why is vitamin D important?

Most of us are familiar with the links between low vitamin D and weak bones such as rickets and osteoporosis. But vitamin D has a host of other important roles in the body – People living with low levels are more likely to:

Catch severe flu and COVID
Have immune related disorders such as allergies, urticaria, asthma and skin disorders
Experience low mood, depression, seasonal affective disorders (SAD),
Suffer from poor concentration, insomnia and reduced memory
Increased risk of diabetes, heart attacks, stroke, dementia, Parkinson’s & cancer

In fact, there’s a 10% increased risk of death from prostate cancer for every 20 nmol/L increment below normal. After breast cancer, low vitamin D increases the risk of relapse. All patients respond better to treatments and have lower risks of serious side effects such as peripheral neuropathy.

Low vitamin D is linked to fatigue, demotivation to train and reduced exercise performance. A recent nutritional intervention study showed increasing Vitamin D along with other foods improved grip strength an important biomarker of longevity.

Where can we get vitamin D naturally.

Small quantities are found in nuts, egg yolks, fresh vegetables, fatty fish, mushrooms, grains, and meat from grass-fed animals. The skin produces >80% of the body’s vitamin D following sunlight exposure. Without sun, even with a good diet, vitamin D levels drop by half every 6 weeks so, unless we take positive action, we will have less than a quarter of the optimal levels of Vitamin D in our bodies by January. Investing in a winter holiday, in the sun, budget allowing, taking sensible precautions is an excellent way to top up levels. For the rest of us, a Vitamin D supplement remains the only reliable option – but which one?

How much vitamin D should we take ?

The official recommended daily amount (RDA) for adults is 600iu (15 mcg) but this is based on the prevention of rickets. Also the absorption of vitamin D varies form one person to another especially related to gut health. In general, Doctors and nutritionists generally agree that that to achieve levels at the upper end of the normal range 1000iu would be needed. Also, in order to correct a known deficiency it would good to take 3000iu for a few months then drop down to 1000iu to maintain healthy levels.

What is the best type or formulation or vitamin D:

Vitamin D2 or D3: Both actually help raise blood levels, although D3 and is generally considered a little more active and longer-lasting. Vitamin D and be derived from animal products or naturally produced from plants such as lichen or micro-algae.

Vitamin D in gummies, sprays or capsules: Research from Sheffield University demonstrated that taking vitamin D by oral spray is just as effective as taking a tablet so this may be a practical option for kids instead of swallowing a capsule. A study from North Carolina, USA found that the absorption of vitamin D from gummies was slightly better than capsules but not to any important amount. Gummies are certainly a more attractive to children, and some adults, so may improve compliance. The negative effects of the sugar, sweeteners and colouring content, however, is a concern and is also a risk that, as they look like ordinary sweets, they can be overdosed.

Vitamin D mixed with oils and minerals? As a fat soluble vitamin, ideally it should be taken with food, such as healthy fats within olive oil, avocado, fish, nuts and seeds. Magnesium is essential for converting vitamin D into its active form in the body so it’s a good idea to eat foods high in magnesium including leafy greens (spinach, kale), pumpkin seeds, whole grains and beans. If you’re concerned you may not be getting enough magnesium a good quality mineral supplement would be useful.

Vitamin D and Probiotics; It is known that poor gut health can reduce impair vitamin D utilisation. Several well conducted clinical studies have proven that combining probiotics with vitamin D significantly increased absorption. Vitamin D is also a natural pre-biotic which boosts healthy bacterial growth in the gut. The scientific committee of the national COVID nutritional intervention study selected the Yourgutplus supplement which contains 5 lactobacillus strains with 1000iu of vitamin D3 and demonstrated clinical relevant rises in blood vitamin D levels as well as an improvement in symptoms. This supplement was then chosen for the International Prostate Cancer Intervention Study which demonstrated significant improvements in prostate related symptoms and a reduction in disease progression.

Vitamin D with K2: If you are taking a calcium supplement, studies are now suggesting that ensuring adequate vitamin K2 would be beneficial. K2 helps to direct calcium into the teeth and bones and away from soft tissues including the coronary arteries. In fact, a study in the BMJ suggested that calcium supplements were associated with an increased risk of heart disease. Another study in the BMJ showed they only have a minimal effect on done density. On the other hand, studies which combine calcium with vitamin K, reduced cardiac risk and improved bone density. The data that Vitamin K2 is necessary with vitamin D is less robust but it would be sensible to ensure adequate intake of K2 containing foods such as seaweed, grass-fed animals and fermented foods such as natto, kimchi and sauerkraut.

In conclusion

It’s important to maintain healthy levels of vitamin D. Some of us have the luxury of a couple of winter holiday in the Sun but most of us should take a supplement between 1000iu – 200oiu. The best forumulations combine vitamin D with probiotics such as lactobacillus. It would be sensible not to overdose, especially in the longer term – Your body cannot get too much vitamin D from sun because the skin limits the amount it manufacturers. It’s vital to remember, however, that for most minerals and vitamins, more is not better as excess levels can do harm. Vitamin levels greater than 375 nmol/L (150 ng/mL) can cause nausea, vomiting, muscle weakness, confusion, pain, loss of appetite, dehydration, excessive urination and thirst, and kidney stones. For these reasons, many nutritional institutions advise not going over 3000iu per day.

References

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Which Vitamin D Supplements