New study finds millions of Brits at risk from 'serious' shortfall in 'vital' vitamin

Millions of Britons remain dangerously deficient in vitamin D - the "sunshine vitamin" essential for robust bones, muscles and immunity - according to fresh research from the Health and Food Supplements Information Service (HSIS). The HSIS study, Where Are We Up To With Vitamin, Mineral and Omega-3 Polyunsaturated Fatty Acid Gaps? published in the Food and Nutrition Sciences Journal, exposes significant deficiencies in crucial vitamins and minerals throughout the UK population, raising alarm amongst health professionals.

Dr Pamela Mason, who co-authored the research review and is a nutritionist and researcher for HSIS, said: "Vitamin D is vital for normal bones, teeth, muscles and the immune system, but intakes remain seriously low. That's why we all need to follow NHS advice to take a vitamin D supplement or a multivitamin and multimineral supplement with vitamin D in, especially from October through to March when sunshine is in short supply.

"Summer sun is the main source of vitamin D as it is the action of sunlight on exposed skin that makes vitamin D. The expert review found huge shortfalls in vitamin D intakes across the population.

"Among children aged one-and-a-half to three years and children aged four to 10 years, daily vitamin D intakes from food sources were just 19% and 21% respectively of the government's recommendation (or RNI). Among older children and teens aged 11 to 18 years, mean daily intakes were just 22% of the RNI, while adult vitamin D intakes were 2.6 μg daily and 26% of the RNI.

"While still lacking, older adults had marginally higher vitamin D intakes of 2.9 and 2.8 μg daily. In 64 to 74-year-olds and people of 75 and years and over vitamin D intakes were 29% of the RNI and 28% of the RNI respectively. These worryingly low vitamin D intakes are also reflected in blood markers the expert paper found. Overall, a fifth of the UK population has low vitamin D levels.

"Such shortfalls are not limited to vitamin D, the review found, with poor intakes of calcium (especially for those 11 to 18 years), iron, folate and also iodine status (particularly in girls and women), alongside poor intakes of selenium and potassium in those aged 11 years and over. Oily fish intake, a reflection of omega-3 intake, is also low."

'Huge' risk associated with deficiency

The risk of vitamin D deficiency for our health, particularly for bone health, is huge, the expert review highlighted.

Dr Mason warned: "In the UK, direct medical costs due to fragility fractures were around £1.8 billion in 2000, potentially increasing to £3.3 billion by 2025, with most of these costs being for hip fracture care. By 2030 the cost of fragility fractures could rise further to £5.89 billion.

"Fractures are devastating for those who suffer, as well as their families and carers. Vitamin D deficiency can also reduce the ability of the body to function physically through muscle weakness and so increase the risk of falls.

"Vitamin D is found in only a few foods - including oily fish, eggs, liver, egg yolk, and full-fat dairy - yet Britons eat just 7-8g of oily fish a day, far below the recommended 140g a week. Such low intakes impact not only vitamin D but also omega-3 fatty acid intake."

How to optimise vitamin D levels

Dr Mason advised: "Scrutinise your diet and see if you can increase the intake of vitamin D containing foods such as mushrooms, oily fish like salmon, egg yolk, red meat.

"Most importantly take the government-recommended 10 micrograms daily as a supplement either as a single ingredient or in a multivitamin and multimineral supplement including vitamin D. Check labels to be sure you have the correct dose.

"So many of us have limited intakes of vitamin D from food and live indoors so much of our lives that this makes it important to follow this advice. A multivitamin and multimineral supplement containing vitamin D will also help to ensure that other much evident nutritional gaps are bridged. And if you don't like fish or oily fish, take an omega-3 or fish oil supplement too alongside a multivitamin and multimineral supplement.

"Expose your skin to sunlight, especially in the summer. There are no official recommendations for how long, but for most people, 10 to 30 minutes of unprotected sun exposure to the face, arms, hands, and legs around midday, two to three times a week, is sufficient for vitamin D synthesis. People with light skin need less time (10 to 15 minutes) and those with dark skin (25 to 40 minutes)."