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The Conversation UK


VITAMIN D SUPPLEMENTS CAN KEEP BONES STRONG – BUT THEY MAY ALSO HAVE OTHER
BENEFITS TO YOUR HEALTH

By Become an author,

10 days ago

Most of us don’t worry about getting vitamin D when the weather’s warm and the
sun is shining. But as winter approaches, accompanied by overcast days and long
nights, you may be wondering if it could be useful to take a vitamin D
supplement – and what benefit it might have.

During the summer, the best way to get vitamin D is by getting a bit of
sunshine. Ultraviolet rays (specifically UVB, which have a shorter wavelength)
interact with a form of cholesterol called 7-dehydrocholesterol in the skin,
which is then converted into vitamin D.

Because vitamin D production is dependent on UVB, this means our ability to make
it declines in the winter months. Vitamin D production also depends on where you
live, with people living nearer to the equator making more vitamin D than those
living nearer the poles.



Vitamin D deficiency is a problem in the UK during the winter months. This is
due to its northerly position and cloudy weather, and lack of time spent
outdoors.

One study of over 440,000 people in the UK found that 18% were vitamin D
deficient during the winter months. Vitamin D deficiency was even higher in
certain ethnic groups – with the data showing 57% of Asian participants and 38%
of black participants were vitamin D deficient. This is because the melanin
content of skin determines a person’s ability to make UVB into vitamin D.

Given the prevalence of vitamin D deficiency in the UK, and the importance it
has for our health, in 2016 the UK’s Science Advisory Council on Nutrition
outlined recommendations for the amount of vitamin D people should aim to get in
the winter.



They recommend people aim to get ten micrograms (or 400 IU – international
units) of vitamin D per day. This would help people avoid severe deficiency.
This can be achieved either by taking a supplement, or eating certain foods that
are rich in vitamin D – including fatty fish such as herring, mackerel and wild
salmon. A 100 gram serving of fresh herring, for example, would have
approximately five micrograms of vitamin D.

The clearest benefit of taking a vitamin D supplement is for bone health. In
fact, vitamin D was first discovered 100 years ago because of its ability to
prevent the disease rickets, which causes weak bones that bend.

Vitamin D supplements may help prevent vitamin D deficiency. FotoHelin/
Shutterstock


Although rickets isn’t very common in the UK today, it can still occur in
children if they lack vitamin D. In adults, vitamin D deficiency can cause bone
pain, tenderness and muscles weakness, as well as increased risk of osteomalacia
– often called “soft bone disease” – which leads to weakening or softening
bones.

The reason a lack of vitamin D can have such an effect on bone health is due to
the vitamin’s relationship with calcium and phosphate. Both of these minerals
help keep our bones strong – but they require vitamin D in order to be able to
reinforce and strengthen bones.


OTHER HEALTH BENEFITS

In addition to its effects on the skeleton, a growing body of research is
beginning to indicate that vitamin D supplements may have additional benefits to
our health.



For example, research shows there’s a link between vitamin D deficiency and
increased risk of catching certain viral illnesses, including the common cold,
flu and COVID.

Similarly, several studies – including my own – have demonstrated in cell models
that vitamin D promotes immunity against microbes, such as the bacteria which
causes tuberculosis. This means vitamin D may potentially prevent some types of
infections.

Vitamin D may also dampen inflammatory immune responses, which could potentially
protect against autoimmune diseases, such as multiple sclerosis and rheumatoid
arthritis.

One 2022 trial, which looked at over 25,000 people over the age of 50, found
taking a 2,000 IU (50 micrograms) vitamin D supplement each day was associated
with an 18% lower risk of autoimmune disease – notably rheumatoid arthritis.



Vitamin D supplements may also be linked with lower risk of cardiovascular
disease. A major Australian study, which looked at over 21,000 people aged
60-84, found that participants who took a 2,000 IU vitamin D supplement a day
for five years had a lower risk of suffering a major cardiovascular event (such
as stroke or heart attack) compared to those who didn’t take a supplement.

It’s currently not known why vitamin D may have these benefits on these other
areas of our health. It’s also worth noting that in many of these trials, very
few of the participants were actually vitamin D deficient. While we might
speculate the observed health benefits may be even greater in people with
vitamin D deficiency, it will be important for future research to study these
factors.

While it’s too early to say whether vitamin D supplements have broad health
benefits, it’s clear it’s beneficial for bone health. It may be worthwhile to
take a supplement in the winter months, especially if you’re over 65, have
darker skin or spent a lot of time indoors as these factors can put you at
increased risk of vitamin D deficiency.



The research also shows us that we should be rethinking vitamin D
supplementation advice. While in the UK it’s recommended people get 400 IU of
vitamin D a day, many trials have shown 2,000 IU a day is associated with health
benefits.

1K+

Comments / 95
Add a Comment
Pookie Free
9d ago
Google Dr Berg and Mandell for info to help absorb the Vit D3 it must be taken
with K2, Magnesium and Zinc with meals and "Healthy" fat or your body won't get
the benefits of the supplements.If you take D3 alone your wasting your money and
causing calcification possibly harming your arteries.
Reply(9)

45

Edith Coleman
9d ago
I take vitamin D tabs once per week, try to eat the foods that contain vitamin D
and take vitamins every day. I get out and exercise and be out in the sunlight
everyday.
Reply

19

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