Vitamin D for Men: Bones, Muscles and the UK Winter

Men are often the least likely to think about vitamins, yet many of us spend winter commuting in the dark and working under artificial light. Here's what you need to know.

Why winter matters

Your skin makes vitamin D when sunlight hits it, but in the UK the sun is only strong enough from about late March to the end of September. That's why the NHS advises everyone to consider a daily 10 microgram (400 IU) supplement from October to March. Some people should consider it all year, including those who are rarely outdoors, who cover most of their skin outside, or who have dark skin.

What vitamin D does

Vitamin D contributes to normal muscle function, the maintenance of normal bones and teeth, normal absorption and use of calcium, and the normal function of the immune system.

Food first

Few foods contain much vitamin D, but the best are oily fish (salmon, sardines, mackerel, herring), egg yolks, red meat and fortified foods such as some breakfast cereals and spreads. A tin of sardines on toast or salmon once a week is a good habit.

Choosing a dose

The NHS maintenance dose is 10 micrograms a day. Our Vitamin D3 + K2 provides 100 micrograms (4,000 IU), which is a higher-strength product. 100 micrograms is the maximum adults should take in a day, so don't take it with any other vitamin D product, and choose a lower dose if you only want the NHS maintenance amount. If you have a medical condition or take medication, check with your GP or pharmacist first.

Why K2?

Our product also contains vitamin K2. Vitamin K contributes to the maintenance of normal bones. If you take warfarin or another blood thinner, speak to your GP before taking any product with vitamin K.

Supplements complement a varied, balanced diet and a healthy lifestyle. They don't replace them.