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Health authorities in the United Kingdom have warned of rising rates of vitamin D deficiency during the winter months, indicating that about 40% of adults are at risk of this condition at this time of year, especially in March.

According to data from the National Institute for Health and Care Excellence, derived from the National Diet and Nutrition Survey in Britain, about 40% of adults experience low levels of vitamin D during this period, which may expose them to long-term health complications, the most notable of which are bone damage, rickets in children, and osteomalacia in adults.

Worrying figures in winter

The data from the National Institute for Health and Care Excellence is based on the British National Diet and Nutrition Survey, which showed that the usual rate of vitamin deficiency is 23% among adults aged 19 to 64 years, and 21% among those over 65 years old.

However, these figures rise significantly between January and March, reaching 29.3% among those over 65 years old, and 40% among the age group of 19–64 years.

This is attributed to lower levels of sun exposure in the UK during winter, as the sun is the primary source for the production of vitamin D in the body.

Recommendations for taking supplements

For this reason, the health services recommend that all individuals take vitamin D supplements daily during the period from October to March to compensate for the lack of sunlight.

Symptoms of vitamin D deficiency are often mild or unclear, making early detection difficult.

4 main symptoms in adults

According to the Cleveland Clinic, there are four main signs that may indicate vitamin deficiency in adults: persistent fatigue, bone pain, muscle weakness or pain or cramps, and mood changes such as depression.

In children, mild symptoms may appear such as muscle weakness or pain, and in rare cases, it may develop into rickets, which has symptoms including growth disorders due to bowing or bending of the bones, muscle weakness, bone pain, and joint deformities.

The Cleveland Clinic emphasizes that vitamin D deficiency primarily affects bone and muscle health, but it also plays an important role in supporting the nervous, immune, and musculoskeletal systems.

Natural sources of vitamin D

The British health services indicate that from late March or early April until the end of September, most people can obtain their vitamin D needs through direct exposure to sunlight.

However, between October and early March, the body does not produce sufficient amounts of it, necessitating the use of supplements with a daily dose of 10 micrograms for most people.

Vitamin D is also found in a limited number of foods, including:

• Fatty fish such as salmon, sardines, trout, herring, and mackerel

• Red meat

• Egg yolks

• Fortified foods such as certain types of breakfast cereals and spreads

* Liver (to be avoided during pregnancy)

It is worth noting that cow's milk in the UK is not considered a good source of vitamin D, as it is not fortified with the vitamin as it is in some other countries.

Warning against overdose

The British health services emphasize the importance of not exceeding the recommended doses, as excessive intake of vitamin D can cause health issues.

Adults, including pregnant and breastfeeding women and the elderly, as well as children aged 11 to 17 years, should not take more than 100 micrograms (4000 International Units) daily.

For children aged 1 to 10 years, the dose should not exceed 50 micrograms.