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Vitamin D is a naturally occurring substance that helps you to maintain healthy teeth, bones and muscles. We get most of what we need by exposing our skin to the sun, but the further away from the Equator you are, in countries such as the UK, the more difficult this becomes in winter.^[4] Even when it is sunny, the sun is not strong enough to provide us with what we need, which is where supplementation comes in.

Exactly what does vitamin D do? Amongst other things, vitamin D helps the body absorb and maintain calcium and phosphate. Calcium is an important substance in maintaining various parts of the body, most importantly our bones. A lack of calcium is what leads to low bone density, where brittle bones and deformities can occur. So vitamin D and calcium are directly linked.

There are many things that can cause vitamin D deficiency, but the most likely is a lack of sunlight. As the body gets most of its vitamin D from the sun (or at least it should) this could be a problem in winter. This isn't to say that the sun is the only source of vitamin D; we also get a small amount from food. This may include fortified food, where vitamin D has been added, such as cereals and margarines. 

Thankfully, a daily vitamin D dose can prevent deficiencies, even in the darkest of winters .

As previously mentioned, a severe lack of Vitamin D can lead to a bone condition called osteoporosis. This is where a lack of calcium leads to brittle bones that are easily broken, or even serious deformities.

Severe vitamin D deficiency symptoms can be caught early if you notice muscle cramps, joint pain and general fatigue. These can be early warning signs that a severe vitamin D deficiency is developing.

High levels of vitamin D over a number of weeks can treat this condition, although they’ll not completely reverse its effects. All treatments for severe vitamin D deficiencies will need a prescription, as well as careful monitoring by your prescribing clinician. Vitamin D deficiency treatment doses usually depend on the severity of your condition.

It's not only severe vitamin D deficiencies that can cause health problems. Low vitamin D symptoms include depression, general aches and pains and low energy.^[5] If you notice these symptoms in the middle of winter, or if you spend much of your time indoors, there is a good chance that you’re suffering from a lack of Vitamin D. Taking a daily supplement is one of the most efficient ways of avoiding or treating these less severe symptoms.

The vitamin D supplement dose is much lower than those given for treatments, but you should still not exceed the recommended daily dose. Daily maintenance doses are the best way to keep your vitamin D levels healthy and avoid the severe conditions listed above.

Not exactly. Vitamin D2 and vitamin D3 are different forms of vitamin D that come from different sources. For example, vitamin D2 comes from vegetable sources, while vitamin D3 comes from animal sources.

You can get vitamin D2 and D3 supplements, but vitamin D3 is better processed in the body, as well as more easily stored (they have a longer shelf life). Supplements are synthetic versions of these vitamins. Vitamin D3, for example, comes in a form called colecalciferol, while vitamin D2 supplements are called ergocalciferol. Essentially, both vitamin D forms work in the same way - by regulating calcium levels.

Most vitamin D rich foods come from animal products. These include oily fish, red meat, dairy and liver. It can also be added to other food stuffs, such as cereals, margarines, and dairy alternatives. You can easily find these foods as they’ll be labelled with the word fortified, which means the vitamin has been added.

Getting vitamin D from vegetables can be quite difficult. Although some vegetables do contain vitamin D (such as mushrooms that have been exposed to the sun) levels of vitamin D tend to be quite low.

The best things in life are free as they say, and that’s certainly the case when it comes to vitamin D. The sun provides free vitamin D and all we need when it’s strong enough. Things aren't quite as simple as getting as much sun on your skin as possible though.

While the sun's rays may be a great source of vitamin D, they also damage the skin and significantly heighten the risk of skin cancer when you become overexposed. The fairer your skin, the more likely it is to become damaged, so be sure to factor this in, especially when the sun’s at its strongest.

While it's not known exactly how much time in the sun we need in order to get enough vitamin D, usually a short daily walk with your forearms exposed between the months of March to September will be enough.

There are many reasons why it's hard to predict how much time in the sun we need to spend, for example your skin tone has a huge effect on how well you process sunlight, with darker skin needing more time.

The absolute limit dosage per day for adults taking vitamin D as a supplement is around 4000IU, although as little as 400IU might be enough for many. Treatment doses are specifically designed for specific deficiencies, so you should always follow your prescriber’s instructions when taking them.

IU stands for international unit. It’s often used to indicate the dose of vitamins instead of the usual mgs or mcgs, which signify the quantity of the active ingredient. International units instead measure the potency of the dose, which is a more accurate way of specifying its strength.

For the most part, it’s very unlikely you’ll experience any problems from side effects with vitamin D. Even the most common issues present in less than one in 100 people, and in many of these cases it occurs when the recommended dose has been exceeded.

The most common side effects are hypercalciuria, which is too much calcium in the urine, and hypercalcemia, which is too much calcium in the blood.

Hypercalcemia is a dangerous condition that needs immediate medical attention. Symptoms are constipation, loss of appetite, headaches, confusion, depression, excessive thirst, abdominal pain, tiredness and muscle pain.

Allergic reactions are rare, but it’s important that you know what to look for in case they do present. If you notice any of the following, seek immediate medical attention: swollen lips, mouth, throat, face, severe itching, hives and difficulty breathing.

You can buy vitamin D products online from EveAdam and get them the next working day. That’s sunshine, delivered straight to your door, all year round. 

We’ll ask you some questions about your health as part of your consultation, and our registered clinician will recommend tailored treatment options for you having reviewed your answers. Once you’ve selected your treatment, you can choose your delivery schedule, and we’ll send your prescription to your door. When you want it. In the quantities you’d like to receive it too. 

And if you’re looking for repeat prescriptions, we’ll sort those out for you. You can change, pause or cancel your subscription plan anytime.