A biologist has urged people to take a cheap daily supplement – as not enough Brits are doing so. Jane Wragg, a researcher and biologist said in countries like the UK it was crucial to get enough of the vitamin for a wide-range of health reasons.
But, she said, one in five people weren’t getting enough. It is a particular problem in the winter months, with natural levels not providing enough of the vitamin.
Jane, who is head of ADACT Medical – an authority in analysis, testing and compliance, regulatory and latest research across a range of health-related fields including vitamin, mineral and botanical supplements – said: “Vitamin D is essential for good overall health. So much so that in the UK, the government recommends that everyone from October through to March take a vitamin D supplement containing at least 10 micrograms, every day.
“In northern countries like the UK, sunlight doesn’t generate enough vitamin D in the skin throughout the year. While some foods can offer vitamin D, the scope of foods is so slim that much of the population simply won’t meet their daily target through diet alone.”
She said, however, that it was “worrying” that one in five people in the UK had low blood levels – the main health marker for vitamin D status – of vitamin D. Jane said it was also worse in some demographics. Almost two in five (39%) girls and 15% of boys aged 11 to 18 are deficient. In working-age adults, 19% of women and 16% of men are deficient and in the over-65s, 13% also fall short of the threshold for good health.
How vitamin D boosts health
Jane said: “But, while vitamin D is commonly known for healthy bones, muscles and for a healthy immune function, research has also found that vitamin D can help support our cardiovascular and metabolic health.
“A new US study showed that vitamin D lowers blood pressure in obese and older people in moderate doses, such as at the US official recommended US dose of 15 micrograms daily. There was no additional benefit at higher doses, which suggests the importance of preventing vitamin D deficiency for the maintenance of cardiovascular health.
“Essentially, vitamin D receptors are present in vascular (blood vessel) tissues, including the myocardium (heart muscle) and vascular smooth muscle. Vitamin D also affects calcium influx, muscle relaxation, and diastolic function; it can affect the renin-angiotensin-aldosterone system (RAAS), which plays an important role in regulating blood pressure; and vitamin D helps regulate blood vessel function too.”
Foods that boost vitamin D levels
Jane added: “Getting enough vitamin D is absolutely vital. Alongside a supplement during the autumn and winter months, enjoy vitamin D-rich foods, including oily fish such as sardines, salmon and mackerel, egg yolks and fortified spreads and breakfast cereal. Fortified mushrooms can also offer vitamin D.
“From about late March/early April to the end of September, most people should be able to make all the vitamin D they need from sunlight. But, if you don’t often go outdoors, if you usually cover your skin when outside or if you have dark skin, you may also not make enough vitamin D from sunlight and you will likely benefit from taking a supplement throughout the entire year.”
Vitamin D supplements can be bought from supermarkets, costing around 2.5p per tablet.