Vitamin D and Your Bones: What the NHS Says

Vitamin D is one of the few supplements the NHS recommends for everyone in the UK. Here's why it matters for your bones.

What vitamin D does for bones

Vitamin D contributes to the normal absorption and utilisation of calcium. Without enough vitamin D, your body can't absorb calcium effectively, no matter how much you eat. Vitamin D also contributes to the maintenance of normal bones and teeth, and to normal muscle function.

Why UK adults fall short

From October to March, the UK sun isn't strong enough for your skin to make vitamin D. The NHS advises everyone aged 4 and above to consider a daily 10 microgram (400 IU) supplement during autumn and winter. Some groups, including people with darker skin and those who cover up outdoors, should supplement year-round.

Bone health at every age

Vitamin D matters at every stage of life. In children, severe deficiency causes rickets. In adults, it causes osteomalacia, a softening of the bones. The Royal Osteoporosis Society recommends that all adults get enough vitamin D and calcium to support bone health.

Vitamin D and calcium together

Vitamin D and calcium work as a team: vitamin D helps absorb calcium, and calcium builds bone. Good food sources of calcium include dairy, fortified plant milks, sardines (eaten with bones), leafy greens and tofu.

How much to take

The NHS recommends 10 micrograms (400 IU) per day as a maintenance dose for most adults. Our Vitamin D3 + K2 provides 100 micrograms (4,000 IU), which is the upper safe limit for adults. Don't take both without checking with your GP, and never exceed 100 micrograms a day from all sources.

If you have osteoporosis

If you have been diagnosed with osteoporosis, speak to your GP about the right dose. You may need more than the standard recommendation.