Taking supplement used by millions can help avoid major bone issues this winter

As autumn and winter rapidly approach, temperatures are expected to plummet significantly - potentially leading to harsher weather conditions. The lack of sunlight during these colder months not only makes for a gloomy atmosphere but also increases the risk of vitamin D deficiency.

Vitamin D is an essential nutrient that plays a crucial role in maintaining calcium and phosphate levels in our bodies. These minerals are vital for keeping our muscles, bones, and teeth healthy.

Usually, our bodies can produce all the vitamin D we need through exposure to sunlight and consuming foods rich in this nutrient. However, the reduced sunlight during winter could mean you're not getting enough of this essential vitamin - taken by around 17 per cent of 19 to 64 year olds according to gov.uk - over the coming months.

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Risks of vitamin D deficiency

According to NHS guidelines, children aged one year and above, as well as adults, require at least 10 micrograms of vitamin D daily. Meanwhile, infants up to the age of one year need between 8.5 to 10 micrograms of this vitamin each day.

In terms of international units (IU), one microgram of vitamin D equates to 40IU. Therefore, an adult would need 400IU of vitamin D per day.

A deficiency in vitamin D can lead to significant bone deformities such as rickets in children and osteomalacia in adults, both of which can cause severe bone pain. Symptoms of rickets and osteomalacia can include:

• Tingling, cramping or twitching of your muscles
• Breaking your bones more often or after a minor accident, especially your hips, lower back and feet
• Changes in the way you walk, not wanting to walk much or getting tired more easily when walking
• Difficulty climbing stairs or getting out of a chair because of weak muscles
• Swollen, painful wrists
• Pain in your back, shoulder, ribs, pelvis or legs

How to get more vitamin D in the winter

Government guidance emphasises that the average Brit should take a vitamin D supplement throughout the winter to help avoid becoming deficient. This is because it can be challenging to get enough vitamin D from food alone during autumn and winter.

NHS guidance underscores that between late March and the end of September, people can generally get all the vitamin D they need from sunlight. However, you should be cautious with how much vitamin D you're getting from supplements, as having too much can lead to health problems.

In particular, it can lead to a build-up of calcium throughout the body, which can ultimately weaken the bones and damage the kidneys and heart. NHS guidance notes that you should not take more than 100 micrograms of vitamin D a day.

However, if your doctor has recommended you take a different amount of vitamin D, for whatever reason, then you should follow their advice.