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Doctor’s warning to start taking essential winter vitamin ‘now’ or risk getting unwell
As the days get colder and darker, a doctor has warned everyone to start taking one essential vitamin ‘now’ to protect their health.
The change in weather often results in a common deficiency, which can have disastrous effects on your immune system, bones and mood.
Doctor’s warning to take vitamin ‘now’
NHS general practitioner Dr Shireen Ghezel recommends that from October to March, everyone takes Vitamin D supplements.
“Everyone needs to take this. The days are too short. We’re not seeing enough sunlight. Even if you’re out all day, there is not enough sun right now to maintain your Vitamin D levels,” she said on TikTok.
From April to September, most people should be able to get all the Vitamin D they need from sunlight alone, the NHS explains.
The body produces Vitamin D when the sun’s ultraviolet (UV) rays hit the skin while outdoors. However, it can’t do this in the autumn and winter.
Not only is there not as much sun during these seasons, but people also spend more time indoors and cover up their skin with jumpers and coats – so the UV rays don’t hit the skin.
How much Vitamin D you should be taking
Dr Shireen advised most people to take 400 to 1000 international units (IU) of Vitamin D per day, depending on their age.
The National Institutes of Health shares the following daily Vitamin D guidelines for both men and women:
- 14 – 18 years – 15 mcg (600 IU)
- 19 – 50 years – 15 mcg (600 IU)
- 51 – 70 years – 15 mcg (600 IU)
- Over 70 years – 20 mcg (800 IU)
Different supplements will contain varying levels, so it’s important to read the label and dose correctly. Be careful not to overdose on vitamins, as this can cause health issues.
Vitamin D is also found in a small number of foods, including:
- Oily fish – salmon, sardines, herring and mackerel
- Red meat
- Liver
- Egg yolks
- Fortified foods – some fat spreads and breakfast cereals
What happens if you don’t get enough Vitamin D?
Being deficient in Vitamin D stops your immune system from working properly, meaning your body won’t be able to fight off illness as well.
“Coughs, colds, viruses. They are everywhere and you want to do everything you can to boost your immune system,” the doctor said.
Vitamin D also helps regulate the amount of calcium and phosphate in the body, which are needed to keep your bones, teeth and muscles healthy.
A lack of the vitamin can affect your bones, heart, brain, muscle function, energy levels and mood.
When you are outside in the sunlight this winter, here’s a clever trick to check if you are getting enough Vitamin D.
Dr Shireen Ghezel is a London-based general practitioner and health educator who specializes in mental health, womens health and early years medicine.
