The NHS is advocating a vitamin regime to help not just bone, teeth, and muscle health, but also to ensure your immune system is at its best. Vitamin D has several essential roles and is crucial for maintaining good health.
It controls the absorption of calcium and phosphorus. This helps to ensure that your immune system works correctly.
Getting enough vitamin D is vital, not just for bodily functions but also for building a defence against certain diseases. But while in the summer it is in plentiful supply this is not the case in the cooler months.
Vitamin D is found naturally in sunlight with the body producing the vitamin when it is exposed to direct sunshine. However, people may not be able to get enough vitamin D from this between October and early March
A lack of this sunshine vitamin could lead to skeletal issues such as rickets in children and osteomalacia, which causes bone pain, in adults.
Highlighting its importance, the NHS advises: “Government advice is that everyone should consider taking a daily vitamin D supplement during the autumn and winter. People at high risk of not getting enough vitamin D, all children aged 1 to 4, and all babies (unless they’re having more than 500ml of infant formula a day) should take a daily supplement throughout the year.”
So when should I start taking vitamin D?
According to the NHS, most people can make all the vitamin D needed from sunlight exposure on their skin while outdoors, from late March/early April through the end of September. As the amount of sunlight we get lessens from October to early March, health experts say that this is the crucial time where we need to keep a close eye on our vitamin D levels. Because of this, the NHS advises Brits to boost their intake with supplements and vitamin D-rich foods.
Key sources include oily fish like salmon and mackerel, red meat, liver (though not for pregnant women), egg yolks, and certain fortified foods such as some spreads and breakfast cereals. Unlike in some countries, UK cow’s milk isn’t fortified with vitamin D, making it less effective as a source. To compensate, the NHS recommends a daily supplement containing 10 micrograms of vitamin D during the darker months for everyone, including those expecting or breastfeeding.
How much vitamin D do I need to take?
The NHS guidelines are clear: “Children from the age of 1 year and adults need 10 micrograms (mcg) of vitamin D a day. This includes pregnant and breastfeeding women, and people at risk of vitamin D deficiency. Babies up to the age of 1 year need 8.5 to 10 micrograms of vitamin D a day.”
Am I at risk?
Some individuals may struggle to produce enough due to limited exposure to sunlight.
The Department of Health and Social Care suggests that adults and children over the age of 4 should consider taking a daily supplement containing 10 micrograms of vitamin D all year round if they:.
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are not often outdoors for example, if they’re frail or housebound.
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are in an institution like a care home.
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usually wear clothes that cover up most of their skin when outdoors.
Individuals with dark skin, such as those of African, African-Caribbean, or South Asian descent, may not produce sufficient vitamin D from sunlight. It is advisable to take a daily supplement containing 10 micrograms of vitamin D all year round. You can find out more on the NHS website here.
