Are you getting your daily D?


Are you gettin your daily-D?
Without question, the sun is our best natural source of vitamin D.

We have some rather nifty skin chemistry that triggers the production of vitamin D when UVB rays from the sun hit it.

Following a blast of sun exposure, even for a short time, the body can generate all of the vitamin D it needs for the day. However, this effect can be blocked if the UVB is blocked by a window since glass will block the UVB part of the suns rays; you have to actually get out into the sun and expose more than just your face and hands!

For a person with fair / light skin just 15 mins is all that is needed. Double this exposure time if your skin is darker.

Remember, sun exposure is healthy... sun burn is dangerous!

Sadly, very few foods contain significant amounts of vitamin D so unless you eat a regular and fair amount of the below a case for supplementation is easily made;

(note: vitamin D amounts can be presented in International Units (IU's) or micrograms (mcg) so, for ease I will list the food amounts in mcg but if you are interested, 1 microgram of vitamin D is equal to 40 IU, so 10 micrograms of vitamin D is equal to 400 IU)

Here are some key vitamin D foods;

  • Mackerel 110g = 21 mcg vit D
  • Herring 110g = 20 mcg vit D
  • Kipper 130g = 20 mcg vit D
  • Tinned salmon 100g = 12.5 mcg vit D
  • Sardines (100g) = 7.5 mcg vit D
  • 1 size 2 off (60g) = 1 mcg vit D
  • Calf liver 90g = 0.3 mcg vit D
  • Feta cheese = 0.3 mcg vit D

Exactly how much vitamin D we all need has been the focus of great controversy over the past few years as the true extent of vitamin D deficiency has become apparent.

Research has also shown that vitamin D is FAR MORE IMPORTANT than we ever knew for overall health. Any health professional trained in the 80's and early 90's will have a very different basic knowledge of the importance of vitamin D than more recent graduates or those that have updated their knowledge and followed the latest trends of knowledge surrounding vitamin D.

We now know that vitamin D is not just 'the bone vitamin' but it plays a key role in immune health which is why you see it in the press at the moment.

As it stands, the UK has opted for a rather conservative range of suggested intake levels;

  • Babies up to the age of 1 year need 8.5 to 10 micrograms of vitamin D a day.
  • Children from the age of 1 year and adults need 10 micrograms of vitamin D a day.

But remember, these are DAILY intake levels and despite their conservative values can you say you are getting enough sun exposure or eating enough of the foods on a daily basis to even meet these levels.

For a modest £29 you can get your vitamin D levels tested via NHS Birmingham via a finger prick sample (click here for details) sent in the post. Its worth testing your level before hitting higher daily supplement levels than 1000iu / 25mcg.

Vitamin D supplement link


Vitamin D deficiency increases risk of adverse effects of COVID infection


Vitamin D deficiency increases risk of adverse effects of COVID infection

An interesting bit of research has just been published highlighting the importance of vitamin D in the ongoing battle against the prevailing viral pandemic that is still making its effects felt. The article entitled “Analysis of vitamin D level among asymptomatic and critically ill COVID-19 patients and its correlation with inflammatory markers” reviewed COVID-19 patients aged between 30-60 over a 6-week period. The study included asymptomatic patients as well as those needing ICU admission.

The study concluded: Vitamin D deficiency markedly increases the chance of having severe disease after infection with SARS Cov-2. The intensity of inflammatory response is also higher in vitamin D deficient COVID-19 patients. This all translates to increase morbidity and mortality in COVID-19 patients who are deficient in vitamin D. Keeping the current COVID-19 pandemic in view authors recommend administration of vitamin D supplements to population at risk for COVID-19.

This study supports our ongoing advise over the pandemic regarding getting adequacy vitamin D intake from diet and supplementation especially now that the days are getting shorter and darker.

Read the full article here 

Read our advise on vitamin D here

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The supersupps health information & support team


Recovery from COVID - it's a bit of a lottery!


Recovery from COVID - it's a bit of a lottery!
Time is a big healer but the acculumating data offers some pointers.

Many people are feeling rather down at the moment especially if they are recovering from a bout of the dreaded COVID. Because of its unpredictability, COVID infection recovery can leave some asking will they ever feel better again especially those suffering the physical and emotional aftermath of falling ill with this wretched virus.

Recovery for many is ongoing and for some has been tragically life changing.

Thankfully, for the most symptoms may have been mild and recovery has been full but for those with prolonged post-viral symptoms time will ultimately be the biggest healer.

Data is emerging suggesting that for most people full recovery is achieved 7-14 days after their first symptoms;

  • For those with prolonged aches and pains a further month or so may be needed for things to ease.
  • For those with prolonged cough and shortness of breath a further 6 weeks may be needed for things to ease.
  • For those with prolonged fatigue a further 3 months or more may be needed for things to ease.

By 6 months after the initial symptoms most long-COVID symptoms should be easing… but, all this is early data and does not relate to people who needed intensive hospital care.

The take home message for long-haulers is to keep positive and take care of your modifiable life style factors, especially your diet sensible levels of activity and exercise. Don’t push your body to get better quicker than that it can.

No body has a magic wand for this as recovery for the most is a simply matter of time with healthcare support where needed.

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The supersupps health information & support team


There is more to vitamin C than you think


There is more to vitamin C than you think
While we have all heard about taking some vitamin C for a common cold the immune support it gives is just as important today as ever.. and may be more so at the moment!

Vitamin C is on of what we call 'Three Musketeers' that comprise vitamin D, C and zinc. In a follow up post we will present the case for zinc and zinc supplementation as well as for vitamin D but in this post we will focus on vitamin C.

Vitamin C is everywhere but with such a low level of recommended basic intake of 40mg for men and women it is not hard to hit this level exclusively from diet alone but remember, this intake level reflects avoiding scurvy and is well below the amount needed for optimal health.

Here are some key foods;

  • Brussel sprouts (cooked) 100mg of vit C per 100g (yes, more than a Kiwi fruit!)
  • Raw red peppers (50g) = 140mg vit C
  • Raw green peppers (50g) = 120mg vit C
  • Kiwi fruit (100g) = 98mg vit C
  • Orange juice 1 large glass = 80mg vit C
  • 1 Mango = 50mg vit C
  • Boiled broccoli (100g) = 44mg vit C
  • Tomatoes (150g) = 25mg vit C
  • Boiled sweet potato (150g) = 23mg vit C
  • Boiled cabbage (100g) = 20mg vit C

As you can see, there is vitamin C all around us so hitting the BASIC requirements is not difficult but taking some extra in times of biological need such as illness, immune support and to support healing is wise.

If you keep your supplement level sensible (We suggest no more than 500 mg daily along with diet) there will not be any real issue with adverse side effects often seen in the megadose intake levels.

As you can see from the pointing finger, there are many supplement forms out there to confuse you.

At we suggest you consider the 'Gentle' formula of vitamin C as a supplement. This delivers vitamin C in a low-acid format so there is minimal risk of gastric irritation sometimes experienced with taking pure ascorbic acid.

Vitamin C in the form of Ester-C offers superior absorption and data suggests better effects on our white blood cells.

Powdered vitamin C is great for those that find tablets hard to swallow or simply prefer popping their vitamin C into a drink.

Vitamin C products link click here

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The supersupps health information & support team

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