What is vitamin D needed for?

• Contributes to the maintenance of normal bone and teeth.
• Contributes to normal absorption and utilization of calcium and phosphorus and the maintenance of normal blood calcium concentrations.

Good sources of vitamin D include:

• Oily fish – such as salmon, tuna, sardines, herring and mackerel
• Red meat
• Liver
• Egg yolks
• Fortified foods such as spreads and some breakfast cereals.

How much vitamin D do you need?

During the autumn and winter, you need to get vitamin D from your diet because the sun isn’t strong enough for the body to make vitamin D.

But since it’s difficult for people to get enough vitamin D from food alone, everyone (including pregnant and breastfeeding women) should consider taking a daily supplement containing vitamin D during the autumn and winter.

Between late March/early April to the end of September, most people can get all the vitamin D they need through sunlight on their skin and from a balanced diet. You may choose not to take a vitamin D supplement during these months.

People at risk of vitamin D deficiency 

Some people won’t get enough vitamin D from sunlight because they have very little or no sunshine exposure.

The Department of Health recommends that you take a daily supplement containing 10mcg of vitamin D throughout the year if you:

• aren’t often outdoors – for example, if you’re frail or housebound
• are in an institution like a care home
• usually wear clothes that cover up most of your skin when outdoors

If you’re from a minority ethnic group with dark skin, such as African, African-Caribbean or south Asian, you may also not get enough vitamin D from sunlight. You should consider taking a daily supplement containing 10mcg of vitamin D throughout the year.

Visit the NHS site for more information on vitamin D – www.nhs.uk

Source: www.nhs.uk  (Next review due 03/08/2023)