You may already know that vitamin D is needed for bone health. It helps to regulate the amount of both calcium and phosphate in the body. This essential nutrient is required by our bodies to help keep bones, teeth, and muscles healthy.
It is important to look after your immune health with nutrients like vitamin C, vitamin D3 and zinc in order to stay as well as you can all year round.
Where can vitamin D be found?
Vitamin D is widely known as the ‘sunshine vitamin’ or ‘sun vitamin’, this is because our bodies create vitamin D from direct sunlight on the skin when we are outside.
Vit D is also present in some foods; oily fish – such as mackerel, salmon, and sardines, red meat - including liver, and egg yolks. Foods can also be fortified with vitamin D like; some breakfast cereals, some spreads, some milk alternatives, and some yoghurts.
What about vitamin D deficiencies - people with low vitamin D levels?
A lack of vitamin D can lead in some cases to rickets and others forms of bone deformities.
Some people do not get enough vitamin D from sunlight because they may have little to no sunshine exposure, especially so in the UK. Where the sun is not strong enough for the body to make vitamin D on its own. It is also difficult to get enough vitamin D from a balanced diet alone.
You should take a daily vitamin D supplement during the autumn and winter, to keep bones, teeth, and muscles healthy.
People have different needs and may have medical conditions. If in doubt about the dosage you should take, you should consult your doctor.
What dosage should adults take?
The NHS recommends that adults should take 10 micrograms (400 IU) of vitamin D daily between October and early March to keep your bones and muscles healthy.
If your doctor recommends that you take a different amount of vitamin D, you should follow their medical advice.
Can children take vitamin D3?
Yes, The Department of Health and Social Care recommends vitamin d for children.
breastfed babies from birth to 1 year of age should be given a daily supplement containing 8.5 to 10 micrograms of vitamin D to make sure they get enough.
formula-fed babies should not be given a vitamin D supplement until they are having less than 500ml of infant formula a day, as infant formula is fortified with vitamin D.
children aged 1 to 4 years old should be given a daily supplement containing 10 micrograms of vitamin D.