As sunny days remain scarce in the UK, many people are turning to
vitamin D supplements to fend off seasonal flu and the winter blues. However, health experts caution about the lesser-known
side effects associated with improper use.
Vitamin D, often referred to as the “sunshine vitamin” because our bodies produce it through
sunlight, can also be found in foods like oily fish, red meat, and egg yolks.
This vitamin plays a key role in regulating calcium and phosphate levels in the body, both essential for maintaining healthy bones, teeth, and muscles.
However, during the winter months in the UK, when daylight is limited, about one in six individuals have vitamin D levels below the recommendations set by the government.
The NHS advises on X: “From October to March, we cannot produce enough vitamin D from sunlight, so to support bone and muscle health, a daily supplement of 10 micrograms is recommended. These supplements are available at most pharmacies and retailers.”
Dr. Kathryn Basford from Asda Online Doctor informed The Independent: “Everyone in the UK can benefit from taking vitamin D during the darker months. Although dietary sources do provide some vitamin D, it’s challenging to meet the recommended levels through food alone.”
She continued, “A deficiency in vitamin D can result in symptoms such as fatigue, bone or muscle pain, and frequent infections, among other issues.”
What should we know about the side effects of vitamin D?
Dr. Basford stated that vitamin D is generally safe if taken as directed by a healthcare provider. However, complications arise when the vitamin is taken in excess.
“Exceeding the recommended amounts of fat-soluble vitamins like A, D, E, and K can lead to their accumulation in the body, resulting in toxic effects,” she explained. “This toxicity is primarily a risk with supplements; obtaining these vitamins naturally from sunlight or food does not pose this concern.”
The most common side effects include:
- Headache
- Skin reactions
- Stomach pain
- Elevated calcium levels
- Nausea
“If you experience any of these symptoms, it’s vital to consult your doctor to ensure you’re taking the right dosage,” she emphasized.
Katherine Elyse Blake, a qualified nutritionist and women’s health consultant, noted that many individuals tend to take high doses of vitamin D for extended periods without proper monitoring, mistakenly assuming that larger doses are more beneficial.
She told The Independent: “Vitamin D needs vary widely based on factors such as sun exposure, skin tone, body weight, diet, age, and existing health conditions. What seems suitable for one person may be excessive or unnecessary for another.”
“The timing of intake also matters. Taking vitamin D late in the day can disrupt sleep patterns, as it may influence melatonin production. It is often better absorbed when taken earlier in the day with a meal that includes fat.”
Incorrect use of vitamin D can also impact your skin. Dr. Aiza Jamil, a consultant dermatologist, emphasized that vitamin D plays a crucial role in maintaining skin structure and health.
She explained that the skin is the primary site for vitamin D synthesis and is the only organ capable of producing it in significant amounts without dietary input.
Dr. Jamil stated: “Vitamin D governs the differentiation of keratinocytes and lipid production. However, when it is not adequately absorbed or incorrectly taken, it can lead to a compromised skin barrier, dryness, dermatitis, uneven skin tone, and changes in skin texture.”
Should I choose tablets, sprays, or gummies?
It is clear that taking vitamin D supplements correctly has benefits. But which form should you select?
Dr. Basford explained: “Tablets are the most common option available and can deliver higher doses of active ingredients. However, their absorption may be slower since they need to be broken down in the digestive system.
In contrast, oral sprays can be absorbed more quickly compared to tablets and capsules as the nutrients are directly transmitted into the bloodstream via the mouth. Yet, sprays may include sugars or artificial flavors, so it’s essential to check the label and choose a reputable brand.
Finally, gummies may be the most enjoyable to consume, especially for those uncomfortable with swallowing tablets. However, they can often contain added sugars and artificial sweeteners, and typically have lower nutrient concentrations compared to tablets.
