Best vitamin D supplement for women over 50 (UK): dose, D3 vs D2, and K2
The NHS advises everyone in the UK to consider 10 micrograms (400 IU) of vitamin D a day in autumn and winter. A plain, cheap vitamin D3 tablet does the job. Higher doses and added K2 are optional, and more is not better.
Ask your GP or pharmacist before taking vitamin D if you have kidney disease, high calcium levels or sarcoidosis. Speak to them before taking a product with vitamin K if you take warfarin or another blood thinner.1,4
Do you need one?
Between October and early March, the sun in the UK is not strong enough for your skin to make vitamin D. The NHS says everyone should consider a daily supplement of 10 micrograms during these months.1
Take it all year if you are rarely outdoors, cover most of your skin outside, or have dark skin.1
Vitamin D helps your body use calcium to keep bones strong, which matters more after menopause. Large trials in healthy adults have not shown that extra vitamin D prevents fractures, falls or low mood.2 Think of it as covering a shortfall, not as a treatment.
What to look for on the label
| Check | What's good |
|---|---|
| Dose | 10 to 25 micrograms (400 to 1,000 IU) a day suits most people.1 |
| Form | D3 (cholecalciferol). Both D3 and D2 work, but D3 raises blood levels a little more.2 |
| Upper limit | Never more than 100 micrograms (4,000 IU) a day unless a doctor advises it.1 |
| Price | Supermarket own-brand D3 can cost a few pence a day. You do not need to pay more. |
Vitamin D with K2: worth it?
Many products now pair vitamin D with vitamin K2. Vitamin K is involved in bone health, but trials of vitamin K supplements for bones have given mixed results.4 K2 is fine to take, but it is not essential.
Vitamin K can affect blood thinners such as warfarin, so check with your pharmacist first if you take one.4
What about calcium?
Women aged 50 and over need about 700 mg of calcium a day. Most people get it from food such as dairy, fortified plant milks, tinned fish with bones and green vegetables.3
Only take a calcium supplement if your diet falls short or your doctor advises it. The NHS says 1,500 mg a day or less from supplements is unlikely to cause harm.3
Our pick
How we chose. We start from what the evidence says you need, then say what to look for on the label. Where a brand we work with makes a product that fits, we link to it and label the link. You can buy any product that meets the same criteria, including cheaper supermarket own brands. We are never paid to rate a product higher.
Nature's Best Vitamin D3 1000iu and K2 gives 25 micrograms of D3, within the safe range, plus K2 if you want it. If you'd rather keep it simple, any 10 to 25 microgram D3 tablet is a good choice.
Common questions
How much vitamin D should a woman over 50 take in the UK?
The NHS advises 10 micrograms (400 IU) a day, at least from October to March. Do not take more than 100 micrograms (4,000 IU) a day unless your doctor advises it.1
Is vitamin D3 better than D2?
Both work. D3 raises blood levels a little more and for longer, so most supplements use it.2
Do I need vitamin K2 with vitamin D?
No. Trials of vitamin K for bone health have given mixed results. Avoid it, or check first, if you take warfarin.4
Should I take vitamin D all year?
The NHS says most people can stop from April to September. Take it all year if you rarely go outside, cover your skin, or have dark skin.1
Related
Nature's Best Vitamin D3 1000iu and K2 90mcg: 25 micrograms (1,000 IU) of vitamin D3 with K2. A sensible daily dose for autumn and winter.
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