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Look in your kitchen or bathroom cupboard and the chances are there’s a half-used jar or two of vitamins in there. Most of us know that vitamins are medically important for our health – but which do doctors actually recommend we take regularly as supplements? 

## A balanced approach to vitamins
For most people, most of the time, a well-balanced diet combined with sensible exposure to sunlight will produce all the vitamins they need naturally. Vitamins can’t truly replace a balanced diet. So apart from those mentioned below, most GPs only recommend vitamin supplements on a case-by-case basis – for example those with restricted diets or certain medical conditions. 

## But be careful with fizzy vitamins – they often contain salt
Effervescent vitamin supplements can contain large amounts of salt – sometimes as much salt as in 2 bags of crisps! That’s because of the sodium bicarbonate which enables them to fizz and dissolve. Always check the label and consider changing to a normal tablet - especially if your salt intake is already high. 

## The vitamins GPs recommend taking
### Vitamin D.
__Who?__ Everyone aged 1 and over.  
__When?__ Daily – in Autumn and Winter.

It’s now clear that the amount and strength of the sun in the winter months is not enough to produce all the vitamin D we need. It’s also very hard to get it from diet alone. So the advice is that everyone takes at least 10 mcg daily. 

__Who else?__ Those with a higher risk of Vitamin D deficiency.
__When?__  Daily – all year round.

The following people should consider taking Vitamin D all-year-round: People with dark skin. People who cover all their face and skin when outside. People who get less exposure to the sun due to their age or physical condition. 

### Vitamins A, C and D. 
Who? ALL Children aged from 6 months to 5 years
When? Daily – all year round. 

Essentially a precaution, this is to make sure that growing children – especially those who are fussy eaters or don’t get a varied diet – receive all the vitamins they need. 

__Folic Acid.__
Who? Pregnant women.
When? Daily – from conception to 12 weeks of their pregnancy.

All women thinking of having a baby should take Folic Acid up to week 12 of the pregnancy.

*Reviewed by: Asimah Hanif, Lead GP, Kry*

kry.co.uk > Your health > Vitamins

Vitamins

General health

General health and seasonal

The vitamins that doctors recommend taking

While many people don’t enjoy the Winter months, for some the shorter days can have more serious effects. This is because around 2 million adults in the UK experience Seasonal Affective Disorder or SAD, which is a type of depression triggered by the darker days in Winter.

## What causes SAD? 
The exact cause is not known, but the lack of sunlight appears  to be important. This is probably due to its effects on brain chemicals such as serotonin and the hormone melatonin which helps to regulate our mood.

## How do I know if I have SAD?
Many of the symptoms of SAD are similar to those of depression: a persistent low mood; a loss of interest in everyday activities; and feelings of despair or worthlessness. These are often combined with lethargy, sleeping for a long time and finding it hard to get up, as well as craving carbohydrates and putting on weight. 

Some people may only experience SAD for the first time between the ages of 20 and 30 and __SAD affects four times as many women as men__. 

__Can vitamin D help?__
In short, no. Despite research, there is no proven effect of increased does of vitamin D on SAD. 

__When Livi can help.__ 
You should speak to your GP if you have most, or all of these symptoms and they are really starting to impact on your day-to-day activities and you’re struggling to cope. Your GP can help you identify the causes, point you to support, resources and initiate treatment if indicated.

If SAD is diagnosed, some lifestyle measures such as exercising more in daylight, using a light-box, eating nutritious food and sleeping properly may work for some people. For others, talking therapies and, in severe cases, antidepressants may be necessary.

*Reviewed by: Asimah Hanif, Lead GP, Livi*

livi.co.uk > Your health > SAD

SAD –  Seasonal Affective Disorder 

kry.co.uk > Your health > SAD > Metainfo

When Winter gets you down.

When Winter gets you down

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