Vitamin D

What is Vitamin D?

Vitamin D helps regulate the amount of calcium and phosphate in the body.
These nutrients are essential to keep our immune system, bones, teeth and muscle healthy.

A lack of Vitamin D can lead to bone deformities such as rickets in children, and bone pain caused by a condition called osteomalacia in adults.


Good Source of Vitamin D

From about late March / early April to the end of September, most people should be able to get all the Vitamin D that they need from sunlight.
The body creates Vitamin D from direct sunlight on the skin, when outdoors.
But between October to early March, we do not get enough Vitamin D from sunlight.
Vitamin D is also found in a small number of foods.
Sources include:

  • Oily fish - such as salmon, sardines, herring and mackerel.
  • Red meat.
  • Liver.
  • Egg yolks.
  • Formula milk.
  • Fortified foods - such as some fat spreads, breakfast cereals.

Another source of Vitamin D is dietary supplements.
In the UK, cow's milk is generally not a good source of Vitamin D because it is not fortified as it is in some other countries.

    • Adults

      Vitamin D is important in almost every area of health.

      • Supports healthy immunity.
      • Skeletal health.
      • General health and wellbeing.

      Shift workers who have limited exposure should consider supplementing with at least 400 IU of Vitamin D daily, all year round.

    • Children

      Vitamin D is still important for strong healthy bones. Research suggests it is also important for:

      • Bone health
      • Muscle function
      • Healthy teeth and gums
      • Strong immune system

      Children should supplement with 400 IU of Vitamin D daily, All Year round.

    • Infants

      Not getting enough Vitamin D means that an infants bones can become soft, are more likely to break, and the infant is more likely to develop rickets. Vitamin D is important for:

      • Strong, healthy bones.
      • Immune development.

      Breastfed infants should supplement with 300 - 400 IU of Vitamin D Daily (3-4 Drops of Pro D3 Liquid Drops), all year round.

    • Ethnicity

      Extra vitamin D is recommended all year round for anyone who covers their skin for cultural skin or individuals who have darker skin including:

      • African
      • African-Caribbean
      • South Asian

      EFSA recommend that adults can safely take up to 4000 IU of Vitamin D daily, all year round.

    • Pregnancy

      Mothers need enough Vitamin D for both themselves and their developing or recently born infants for:

      • Uncomplicated pregnancy
      • Healthier, full term baby
      • Developed immune system
    • Elderly and Housebound

      Taking Vitamin D as you get older is important, as it is harder to get outside and make Vitamin D from the sun and the elderly may find it harder to absorb Vitamin D from their diet. It is essential for:

      • Maintaining balance.
      • Reducing the likelihood of falling.
      • Decreasing risk of fracture.
      • Maintain cognitive function.
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