Ultimate guide to Vitamin D

What is Vitamin D?

Vitamin D is important for maintaining the correct levels of calcium and phosphate within the body.

Children without enough vitamin D could develop rickets. Adults without enough vitamin D have an increased possibility of bone fractures.

How much Vitamin D do I need?

10 micrograms (µg) a day is recommended for

Adults
Children aged 1 and over

Sources of Vitamin D

Sunlight

Your body can naturally produce vitamin D when UV rays from the sun hit your skin.

In the spring and summer months, spending 5 to 30 minutes in the sun is enough to produce your daily recommended vitamin D.

Be aware of the UV index at time of exposure, higher index means less time needed.

Remember! Cover up and protect your skin with suncream when out in the sun for longer periods of time.

Food

Vitamin D can be found in some food sources such as:

oily fish – herring, salmon and mackerel can provide all or close to your recommended dose of vitamin D
mushrooms – look for packets that say high levels of vitamin D, they can provide up to 5 micrograms per 100 g, half your recommended intake!)
eggs – 1 egg contains around 1.7 micrograms
red meat – around 100 g contains 1 microgram of vitamin D
fortified foods – some cereals and breads have vitamin D added, check the nutritional information

Be aware! it is difficult to reach the recommended daily intake of vitamin D from food alone.

Should I take a Vitamin D supplement?

You should consider taking a supplement in the winter months (September-March, Northern Hemisphere), as it is unlikely you will receive enough from sunlight or your diet.

Choosing the right supplement

Supplements can be bought at supermarkets and drug stores. Check the label on the bottle for amount of vitamin D per tablet.

Aim for 10 micrograms (µg) but some supplements can offer up to 100 micrograms (µg).

Avoid supplements which offer 100 micrograms (µg) per day as this is the upper limit.

Be aware! more does not always mean better. Some supplements offer 100 micrograms of vitamin D per tablet which is the most you can safely take per day.

Taking more than 10 micrograms of vitamin D will not bring you more health benefits, it can actually cause unpleasant side effects. Choose a supplement that is as close to 10 micrograms (µg) as possible and avoid the larger dose.

Nicola Wade