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In the UK, the sun continues to elude usmany people turn to Vitamin D Supplements to try to prevent seasonal flu and depression. But health experts warn that little-known side effect Taking them incorrectly.
Vitamin D, often Known as the “sunshine vitamin” because it is used by the body Sunlightfound in foods such as oily fish, red meat and egg yolks.
It helps regulate calcium and phosphate levels in the body. These nutrients are necessary to maintain healthy bones, teeth, and muscles.
However, due to lack of daylight hours During the UK winter, around one in six people Vitamin D levels in the UK lower than government advice.
NHS Posted on
Dr Catherine Basford of Asda Doctors Online tells us independent: “Everyone in the UK can benefit from taking vitamin D during the dark months because, although you can get some vitamin D from your diet, it’s difficult to get enough through diet alone.
“A lack of vitamin D can lead to fatigue, bone or muscle pain, and recurrent infections.”
So, what do we need to know about the side effects of taking vitamin D?
Dr. Basford says vitamin D is unlikely to cause any harm if taken as prescribed by your doctor. However, she adds that side effects often occur when you take too much vitamin D.
“Taking more than recommended amounts of fat-soluble vitamins (such as vitamins A, D, E and K) may cause them to accumulate in the body, causing toxic effects,” she says. “Toxicity is only possible when taking these vitamins as supplements, so getting these vitamins from sunlight or diet does not cause the problem.”
The most common side effects include:
- Headache
- skin reaction
- stomachache
- Increased calcium content
- nausea
“If you experience any of these conditions, be sure to talk to your doctor to make sure you’re taking the correct dose,” she adds.
Qualified nutritionist and women’s health consultant Katherine Elyse Blake said the most common problem she saw was people taking high doses of vitamin D long-term without monitoring and “assuming more is better”.
she told The Independent: “Vitamin D requirements vary widely based on factors such as sun exposure, skin color, weight, diet, age and existing health conditions. A dose that is appropriate for one person may be too much or unnecessary for another.
“Timing and environment are also important. Taking vitamin D very late in the day may disrupt sleep in some people because it affects melatonin production. Taking it earlier in the day, when taking a meal containing fat, is generally better tolerated.”
Improper use of vitamin D can also affect the skin. Consultant dermatologist Dr Aiza Jamil said vitamin D “has a direct biological effect on skin structure and health”.
She explains that the skin is the primary site for vitamin D synthesis and is the only organ capable of producing meaningful amounts of vitamin D without dietary input.
“Vitamin D regulates keratinocyte differentiation and lipid production, and if poorly absorbed or taken improperly, it may lead to skin barrier damage, dryness, dermatitis, uneven skin tone, and changes in skin texture,” Dr. Jamil said.
Should I take tablets, sprays or gummies?
There is no doubt that vitamin D supplements are beneficial when taken correctly. So which format should you choose?
Dr Basford said: “Tablets are the most widely available option on the market and are able to deliver a higher dose of the active ingredient. However, because tablets must break down in the stomach and digestive tract, absorption is slower.
“In contrast, oral sprays are absorbed much faster than tablets and capsules because nutrients are delivered directly into the bloodstream through the mouth. However, sprays may contain sugar or artificial flavors, so be sure to check the label and choose a reliable brand.
“Finally, gummies are arguably the easiest to take, especially if you feel uncomfortable swallowing pills. However, they may also contain added sugar and artificial sweeteners, and they are often less nutrient dense than pills.”