I want to make this one concise and punchy, to the point for you all. So let’s get to it…


Vitamin D has quickly become one of the most popular health supplements on the market today.

If you fail to eat adequate amounts of fish, eggs and dairy on a consistent basis, and don’t get out in the sunshine for a minimum of 20-25mins a day then your vitamin D levels may be sub-optimal. This is where a vitamin D supplement comes in.

What to have…

Vitamin D comes in two forms, vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol). The latter form (vitamin D3) is the recommended form of vitamin D supplements since D3 has better ‘bioavailability’, meaning it is absorbed and used more effectively by the body.

A quality vitamin D supplement should deliver a minimum of 10 micrograms per serving, and can be consumed in as little as 1 or 2 capsules per day.

How to Take Vitamin D Supplements

Vitamin D3 should be consumed alongside a healthy balanced diet that consists of lean protein sources, starchy carbohydrates and plenty of fruit and vegetables.

Vitamin D is a fat-soluble vitamin, meaning it dissolves in fat, so for best results try taking vitamin D supplements alongside a healthy balanced meal, or ideally a form of healthy fat.

You make vitamin D under your skin when in the sun; otherwise you can top vitamin D levels up with foods such as fish, eggs, dairy and other fortified foods such as cereals or margarine.

As mentioned, one of the most reliable ways to get your daily vitamin D requirements is to consume a vitamin D3 supplement that provides at least 10 micrograms per serving.

Some groups of the population such as the elderly or pregnant and breastfeeding women are at high risk of vitamin D deficiency and would likely benefit from a vitamin D3 supplement.

If you suspect that your vitamin D levels might be inadequate then do contact your Doctor, Health Visitor or book an appointment to see a Dietitian…I’m ready and waiting guys!

How Much?

The Department of Health (DoH) recommended a daily allowance for Vitamin D of 400-800IU/day, but Examine.com, a robust nutrition site asserts that this is too low for adults, and many studies corroborate this.

For example, the safe upper limit in the United States and Canada is 4,000IU/day, and the aforementioned research suggests that likely safe upper limit is 10,000IU/day. It is therefore suggested that a 1,000-2,000IU dose of vitamin D3 is adequate to cover the majority of the population. Examine.com also go on to suggest that doses based on body weight can be in the range of 20-80IU/kg per day.

When to have?

This is quick and easy, get the supplement pride of place next to your toothbrush, something you do every day and are unlikely to forget. Make this supplement as much of your daily routine as brushing your teeth.

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