Vitamin D helps regulate the amount of calcium and phosphate in the body. These nutrients are needed to keep bones, teeth and muscles healthy. On a personal note take vitamin D every day all year round, even when there is more sunlight.

Sources of Vitamin D – From March/April to about the end of September most people should be able to get enough vitamin D from the sunlight. However during some of the Covid 19 outbreak certain activities outside were restricted and in some cases reducing the sunlight we may have received. Also the wearing of sunscreen,  which is very important, can also reduce the amount of Vitamin D we absorb.  From October onwards we do not get enough vitamin D from the sunlight so we may need to obtain it from our diet or supplements if they are recommended.

Vitamin D is found in a small number of foods, Oily fish ( salmon, sardines), red meat, liver, egg yolks and fortified foods.

How much do we need?

Babies up to the age of 1 year need 8.5 to 10 micrograms of D each day. A microgram is 1000 times smaller than a milligram ( mg). children from the age of 1 year to adults need 10 micrograms per day. This is includes pregnant women and people at risk of a vitamin D deficiency.

Vitamin Deficiency – Some people will not get enough D from the sunlight as they have very little exposure to the sun. In these instances the Department of Health and Social Care recommend that you take a daily supplement containing 10 micrograms throughout the year. A lack of vitamin D can lead to bone deformities such as rickets and bone pain in adults.

Too much vitamin D – It is also worth noting too much vitamin D over a long period can cause a calcium build up in the body. This can in turn weak the bones and damage the kidney and heart. Some people also have medical conditions that mean they may not be able to safely take as much, so if you are unsure it is worth speaking with your doctor.

 

Thanks

Bev