supplements – Sustainable Health

Raise your hand if you have never taken a multivitamin supplement. I bet most of us have. I have. So, there must be a reason we all take them at some point, they must be useful. Are they?

The JAMA recently published the results of a cohort study of over 390,000 healthy American adults (Multivitamin Use and Mortality Risk in 3 Prospective US Cohorts). The study led by researchers at the National Institutes of Health’s National Cancer Institute analysed 27 years of participants data, looking at the association between mortality and self reported daily multivitamin intake. Overall, half of the population studied consumed daily multivitamins (similarly, nearly half of British adults do).

The results confirm that the intake of such supplements has no benefits in terms of longevity. There was no difference in mortality from cancer, heart disease and cerebrovascular diseases between those taking multivitamins and the others. (In fact, the former were very marginally more likely to die during the study period…).

The unregulated supplement industry is worth tens of billions, and many so called health experts and social media influencers try to convince people that they need supplements to be healthier, stronger, fitter. However, no scientific evidence support these claims. Multivitamins cannot replace a healthy diet, and paying for vitamins/minerals is essentially paying for expensive urine.

A few reminders:
– if you have a diagnosed deficiency, are pregnant or trying to conceive, or elderly, you are not a « healthy adult » 😉
– vitamin D supplements are always recommended during the winter months
– always check with your GP before taking OTC supplements if you take medication
– always consult with your GP if your health deteriorates.

As the days become shorter and the temperature drops, the winter season brings about a delightful change in scenery. However, it also brings with it a reduction in our exposure to sunlight, which can have a significant impact on our vitamin D levels. In this article, I want to shed light on the importance of vitamin D supplementation during the winter months and provide guidance on the recommended dosage.

Why Vitamin D in winter?

Vitamin D is often referred to as the « sunshine vitamin » because our skin can produce it when exposed to sunlight. However, during the winter, many people experience a decrease in outdoor activities and sunlight exposure due to colder weather and reduced daylight hours. This reduction in sun exposure can lead to a decline in our natural vitamin D synthesis, making supplementation a valuable option. Here are the reasons why you should consider taking a vitamin D supplement during this time:

Maintaining immune health: Vitamin D plays a crucial role in supporting a robust immune system. Adequate levels of vitamin D are associated with reduced risk of infections and a more efficient immune response. This becomes especially important during the winter months when colds and flu are more prevalent.
Bone health: Vitamin D is essential for the absorption of calcium, which is vital for strong bones and teeth. Inadequate vitamin D levels can lead to a higher risk of bone-related issues such as osteoporosis and fractures, which may be exacerbated in the winter when outdoor physical activity decreases.
Mood and mental health: Some research suggests that vitamin D may play a role in mood regulation. Seasonal affective disorder (SAD) is a type of depression that typically occurs in the winter months, and vitamin D supplementation has been explored as a potential way to alleviate its symptoms.
Vitamin D is also involved in other physiological mechanisms such as blood clotting, hormone signalling, nerve transmission and muscle contraction.

Recommended dosage

I refer here to the recommendations of the NHS, they candiffer in other countries (in France, there is no public health recommendation for supplementation for example):

« Babies up to the age of 1 year need 8.5 to 10 micrograms of vitamin D a day.
Children from the age of 1 year and adults need 10 micrograms of vitamin D a day. This includes pregnant and breastfeeding women, and people at risk of vitamin D deficiency. »

Vitamin D supplements should be used as a complement to a healthy diet, not as a replacement. You can also increase your vitamin D intake through dietary sources: oily fish (salmon, sardines, herring and mackerel), mushrooms, liver, egg yolks, and fortified foods – such as some milks and fat spreads, and breakfast cereals.

But as the winter season limits our natural sunlight exposure, considering a vitamin D supplement can help ensure you maintain optimal vitamin D levels and overall well-being during the colder months.