There's an important supplement that everybody in Wales should be taking now that we are in the autumn months. For those of us who spend October to March wrapping up warm and avoiding colds, a daily vitamin D supplement will help us to stay healthy.
This immunity boosting supplement should be taken as a 800 IU dose, said a pharmacist from Kevin Thomas Pharmacy. "In the winter, darker months, you won't be producing enough natural vitamin D. Vitamin D is good for the immune system and can help stabilise calcium levels which can lead to good, strong bones." The pharmacist also recommended B and C vitamins for optimum health in the colder months and said that although these are easier to get from diet alone, supplements can help.
The NHS website advises people to take a daily supplement of Vitamin D throughout the winter as it is difficult to get enough vitamin D from food alone. If you still want to boost your vitamin D levels through diet, you can eat more oily fish or egg yolks. For vegans, fortified alternative milks, fortified cereals and fortified orange juice are good options according to healthline - check the packaging to see if they contain vitamin D.
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Those who are at most risk of vitamin D deficiency throughout the year, according to the NHS, include those who are not often outdoors, those in care homes or other institutions or those who usually cover up most of their skin when outdoors. A lack of vitamin D can lead to health issues such as rickets in children and bone pain for adults, says the NHS website.
Ethnicity also plays a part in how much vitamin D you need to take. The NHS website states that if you have dark skin - for example you have an African, African-Caribbean or south Asian background- you may not make enough vitamin D throughout the year from sunlight and should think about taking a daily supplement of 10 micrograms of vitamin D year-round.
Although you can take more than the recommended 10 micrograms a day, be careful not to exceed 100 micrograms (4,000 IU) as this can cause heath issues. Signs you might be vitamin D deficient include aching muscles, back pain, fatigue, dizziness, depression and hair loss. You can read more about symptoms of vitamin D deficiency here.
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