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.
- Oily fish - such as salmon, sardines, herring and mackerel.
- Red meat.
- 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.
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.
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.
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.
Extra vitamin D is recommended all year round for anyone who covers their skin for cultural skin or individuals who have darker skin including:
- South Asian
EFSA recommend that adults can safely take up to 4000 IU of Vitamin D daily, all year round.
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.