Why is Vitamin D important?

• Helps regulate the amount of calcium and phosphate in the body.
• Needed to keep bones, teeth and muscles healthy.
• Supports the immune system helping prevent colds and the flu.
• Absorption of essential fat soluble vitamins.

What if I don’t get enough Vitamin D?

• A lack of Vitamin D can lead to bone deformities such as
• Rickets in children
• Bone pain or abnormalities caused by osteomalacia
• Fragile bones caused by osteoporosis.

1 in 5 adults in the UK are deficient in Vitamin D, although we can get Vitamin D from the sun, see the many factors that can affect your ability to absorb Vitamin D through the sun alone.

• Living in a high pollution area
• Using suncream
• Time of the year (we cannot absorb from Oct-March in the UK)
• Not spending enough time outside
• Having darker skin (higher levels of melanin in the skin prevents Vitamin D absorption).

It is highly recommended that in the winter you supplement with Vitamin D and aim to have a balanced diet with foods high in Vitamin D.

How to know if you are deficient in Vitamin D

• Feeling fatigued/lack of energy
• Muscle and bone pain, feeling weak
• Stress fractures

Vitamin D deficiency can be diagnosed by a blood test from your doctor. If you have any of these symptoms please seek advice from your GP.

Top foods high in Vitamin D

You cannot get all of your required Vitamin D from food alone but try to have a balanced diet with some of these foods.

• Salmon, mackerel and other oily fish
• Tuna
• Sardines
• Red meat
• Egg yolk
• Fortified dairy (milk, cheese, yogurt, margarine)
• Fortified orange juice
• Fortified cereals
• Mushrooms
• Leafy greens

How much do you need?

Vitamin D requirements does vary slightly based on where you live, skin, age, season etc. Anyone above the age of 4 should have 10 micrograms (400 IU) daily. This can be through sunlight, food and supplementation particularly from October-March. Some individuals may need to supplement all year round if levels are low, but again speak to your GP if you are concerned.

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Eat healthy, live healthy

Robyn