Multi vitamins and extra vit D

[Sunnydaysarethebestdays]

If you take a multi vitamin that contains vitamin D, do you need to take extra vitamin D in the winter months?

I don’t take a multiple but do take D (& omega 3)

The D I was taking included calcium, & 2 tablets was 100% of RDA for both, but after discussing implications of D levels re Covid I’ve started taking a much stronger one, just D, plus 1 of the original one.

It’s all very complicated

yes
the vit d content on multi vitamins is woeful. usually 5ug (read the label!)
that's way too low for most people. recommended daily dose is 10ug of vit d3 (colecalciferol) though some people need more than that.

I do.

The amount in multivitamins is small and not easily available for absorption. I take 4000 iu all year round (in fact I often double up in winter if I am feeling low).

I would recommend a minimum of 1000 iu per day in winter (a quarter of what I take). However much you decide to take I would make sure it is D3 (which is closer to natural than D2) in an oil filled capsule.

I take a separate vitD from H & B. Because I am chunky, I need a higher dose. I'm not suggesting you are chunky by the way

I would do some research on this site to help you survive

www.vitamindsociety.org/

RDA for D is 10 mcg (or 400 IU)
The ones I’ve got now are 25 mcg (1000 IU)

I don’t go outside a huge amount at any time of year, & generally cover up a lot when I do, so I’m going for belt & braces

Also, if you are in Scotland, you need a higher dose, as you are not getting the same amount of vit D through sunlight.

AitentDead what are the benefits of an oil capsule over the white normal tablet, if you know please?

vit d is fat soluble, best absorbed by the body together with fat

Ah, didn't know that blue thanks. May I ask where you get yours from? Don't think I've seen those in H & B.

amazon has loads

www.amazon.co.uk/Vitamin-1000IU-Rite-Flex-Easy-Swallow/dp/B06WD5H59M?tag=mumsnetforu03-21

Mine are same strength but tiny little pills. Will try oily capsules next time

[quote IAintentDead]I would do some research on this site to help you survive

www.vitamindsociety.org/[/quote]
that should be 'to help you DECIDE' not survive - although it could do that too 🤣🤣🤣🤣

Vitamin D is an oil soluble vitamin so is more easily absorbed alongside oil. It doesn't absolutely have to be in an oil capsule but if not it is even more important that you have it with a meal that contains oil or fat in some form.

If you don't like the gelatin capsules you can get it in spray or drop form in oil. It doesn't taste 'oily'.

Be careful not too take too much vitamin d. I tookba high dose supplement and ended up with horrible side effects.

I take 2 x 4000iu daily since discovering I'm deficient in vit d.
Important to also take magnesium and k2 which helps with absorption and prevents hypercalcemia.

@TheChestnutCafe

I take 2 x 4000iu daily since discovering I'm deficient in vit d. Important to also take magnesium and k2 which helps with absorption and prevents hypercalcemia.

Can you advise on appropriate doses/sources of those, please, @TheChestnutCafe?

I started looking but it got too complicated

@weepingwillow22

Be careful not too take too much vitamin d. I tookba high dose supplement and ended up with horrible side effects.

What were the side effects?

@Washinginthetimeofcovid. I had really bad joint pain especially in the backs of my lower legs and ankles. It started 2 months after starting the supplement and stopped about a week after I stopped the supplement. There is more information here about side effects.
www.healthline.com/nutrition/vitamin-d-side-effects#10

I've been taking multi vitamins for ages but it only contains 5ug in it, which is less than half the recommended dose.

I've bought an additional 10ug tablet to take alongside it, and I'm also trying to get some daily sunlight exposure.

Unless you are deficient you shouldn't be taking a 25ug dose per day. You could ask the doctors for a test if you want to understand your current levels.

@weepingwillow blimey - that's horrible. Never heard of that!

I don't taken a multi vitamin just high level vitamin D3 and vitamin K because I read they both help to boost immunity and it doesn't hurt to take extra.