When the autumn and winter months roll around, many of us count on the best vitamin D supplements to top up what we’re missing from sunlight. Vitamin D keeps your bones, teeth and muscles healthy, with deficiencies possibly leading to rickets in children or osteomalacia in adults. However making sure you have enough vitamin D doesn’t have to be costly, according to doctor and BBC broadcaster Dr Xand van Tulleken, who recommends ditching expensive pills for a bottle that’s just £4 for a six-month supply.
“It’s so tempting to think that a larger dose might confer benefits but there is a huge amount of evidence that the low dose is optimal,” says Dr Xand.
“The NHS guidance is that everyone should consider taking a daily vitamin D supplement of 10 micrograms (mcg) (the same as 400IU) during the autumn and winter,” he reminds me. “People at high risk of not getting enough vitamin D, including people with dark skin, all children aged 1 to 4, and all babies (unless they're having more than 500ml of infant formula a day) should take a daily supplement throughout the year.”
His new book, Make Me Well: The Truth About the Wellness Industry, Supplements, and Personalised Health (£10.44, Amazon.co.uk), examines the supplement among others. In his research, he found a three-year Canadian trial where healthy adults taking large doses lost slightly more bone density than those taking 400 IU.
“The opposite of what people buy it for!,” Dr Xand added.
He also highlighted a trial conducted in Australia where the older women who were given a large annual dose had more falls and fractures than those taking the placebo supplement.
“In recent years that has been one fatality in the UK due to vitamin D overdose,” says Dr Xand. “More isn’t better. One scientist I spoke to begged me to help get the high doses off the high street.”
The health professional explains unless your doctor has specified otherwise, you should stick to 10mcg per day. The low dose might be the “most boring bottle, and the fancy, expensive 90 quid a year bottle will be a way higher dose, and it’s totally unnecessary,” he adds.
So, which vitamin D supplement does Dr Xand van Tulleken recommend?
Boots vitamin D
Working out at £4 for 180 capsules, Dr Xand buys the Boots own brand bottle. This will last you six months and has the NHS recommended strength.
Buy now £4, Boots.com
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