Health and fitness guru Dr Michael Mosley’s life ended tragically when he passed away suddenly on the Greek island of Symi earlier this year, but he made a huge difference to people’s lives throughout his life, and his advice was invaluable to millions of people who used it to improve their health and wellbeing.
One piece of advice he previously shared was about essential health supplements, highlighting two pills in particular that are an essential part of your daily routine. During an interactive Q&A session on Mumsnet, he answered the question of whether you can get all the vitamins and minerals you need to maintain a healthy weight through diet alone.
One user asked, “Do I need to take supplements or is it possible to get all the vitamins and minerals I need and maintain a healthy weight through my diet?” For the latest health and coronavirus news, sign up for our newsletter here.
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Dr Mosley emphasised the importance of taking vitamin D supplements, especially during times of year when the daylight hours are shorter. He said: “At the moment you still need to take vitamin D every time you go outside, but the NHS recommends that almost everyone in the UK takes vitamin D from October to March, and those with darker skin should take it all year round.”
Vitamin D plays an important role in regulating the body’s levels of calcium and phosphate, which are essential for healthy bones, teeth and muscles. Our bodies produce it when exposed to direct sunlight on the skin outdoors and through a balanced diet. Healthline recommends getting 10 to 30 minutes of sunlight at midday several times a week.
For most people, exposure to sunlight is enough to synthesize Vitamin D from late March through the end of September. However, from October through early March, sunlight is scarce, so many people need other ways to get this essential nutrient.
The NHS says: “During autumn and winter, the sun is not strong enough for your body to make vitamin D so you need to get it from your diet. But it’s hard to get enough vitamin D from food alone, so everyone, including pregnant and breastfeeding women, should consider taking a supplement containing 10 micrograms of vitamin D every day during the autumn and winter.”
Dr Mosley also recommended taking calcium supplements, especially for older people. “Calcium is another mineral that we need to make sure we’re getting enough of because osteoporosis (a disease that makes bones weak) becomes quite common as we get older. But if you do take supplements, be careful not to take too much as it can cause stomach upsets,” he said.
He recommended that people who follow a vegan diet take vitamin B12 supplements, which are involved in the production of red blood cells and maintaining a healthy nervous system, because the nutrient is found primarily in animal-derived foods such as milk, eggs and salmon, which vegans avoid.
