The fully recyclable tubs are made from a minimum of 30 per cent recycled plastic and are perfect for popping in your car, desk or bag, so you can take them whenever works for you. Vitamin D Spray For instance, one review of 17 studies found that vitamin D deficiency was associated with a significantly higher risk of developing colorectal cancer ( 18).

High doses of vitamin D are sometimes used to treat a deficiency, but you should always consult a doctor or dietitian before starting any supplements or increasing the amount you take. The most worrying possible side effect from high doses of vitamin D is hypercalcaemia (high blood levels of calcium). However, hypercalcaemia only occurs when blood levels of vitamin D are very high. You are most unlikely to get this if you take extra vitamin D at the recommended dose. However, many experts believe the guidelines are far too low and point out that there may have been a statistical error in the data originally used to estimate the recommended dietary allowance (RDA) ( 15, 16). Sometimes the amount of vitamin D is expressed as International Units (IU). 1 microgram of vitamin D is equal to 40 IU. So 10 micrograms of vitamin D is equal to 400 IU. Should I take a vitamin D supplement? Advice for adults and children over 4 years oldThe most traditional way to take supplements, vitamin D tablets are great for those with established supplement routines. But between October and early March we do not make enough vitamin D from sunlight. Read more about vitamin D and sunlight. This is because they have more melanin in their skin — a pigment that helps determine skin color. Melanin helps protect the skin from the sun’s UV rays ( 41).

During the autumn and winter, you need to get vitamin D from your diet because the sun is not strong enough for the body to make vitamin D.

How much vitamin D do I need?

To remain in good health, your body needs adequate levels of both vitamin D2 and D3. What is the function of vitamin D?

High calcium levels can cause various symptoms. The calcium can bind to other tissues, including your kidneys, and damage them. Summary Do not take more than 100 micrograms (4,000 IU) of vitamin D a day as it could be harmful. This applies to adults, including pregnant and breastfeeding women and the elderly, and children aged 11 to 17 years.For most people taking up to 100 micrograms (µg) equivalent to 4,000 international units) per day is considered safe. In a few people, taking too many vitamin D supplements over a long period of time can cause too much calcium to build up in the body (hypercalcaemia). This can weaken the bones and damage the kidneys and the heart. NHS.UK has more information about vitamin D, including advice on intakes. These high-dose vitamin D capsules are specially designed for people over 50 years of age, because as we get older, our skin becomes less efficient at converting sunlight into vitamin D. In fact, studies have shown that we produce four times less in our sixties than we do in our twenties.

is a common 'high-strength' option from supermarkets, discounters and pharmacies, but supplements containing 50 or even 100mcg are also widely available. Vitamin D facilitates the absorption of calcium and phosphorus from food in the intestines, through the gut wall and into the bloodstream. This is why you need to take in enough vitamin D in your diet. Gummies and chews are popular, but watch out for added sugar, and for high salt levels in soluble versions. Other medical conditions at risk of vitamin D deficiency include people suffering from certain types of

One of the main signaling processes has to do with increasing the absorption of calcium from your digestive system and bones ( 3). For the majority of adults who take vitamin D 400 IU (10μg) per day, it is highly unlikely this will cause serious side effects. Fair-skinned people are recommended to go outside without sunscreen, for 15-20 minutes per day, in spring and summer, to avoid vitamin D deficiency all year. In the winter there is very little UVB, and most vitamin D will be coming from the diet. Mushrooms also produce a significant amount of vitamin D2 when exposed to sunlight or UV light ( 34). Vitamin D has an effect throughout the body, with receptors in the brain, immune system and in muscles – including the heart.