Vitamin D
Vitamin D is an essential vitamin for everyone. It is important for bone and muscle health and may also have a role in the body’s immune response to respiratory viruses.
Why vitamin D is important
Babies and young children who don’t get enough vitamin D before they are born or in their early lives can be at risk of developing rickets, which causes weak and badly formed bones.
Adults and older people who don’t have enough vitamin D can develop a condition where the bones become soft and there is a greater risk of broken bones (known as osteomalacia).
Sources of vitamin D
Vitamin D comes from three main sources:
- sunlight
- food
- supplements
Sunlight
Our bodies can make most of the vitamin D needed from sunlight on our skin during the summer months (between late March/ early April to the end of September).
However, if you are out in the sun, take care to cover up or use sunscreen before you turn red or get burnt.
In the autumn and winter months (October to the end of March) sunlight is not strong enough to make vitamin D.
Food
Small amounts of vitamin D are also found in some foods including:
- fresh and tinned oily fish such as salmon, mackerel, trout, kippers and sardines
- eggs and meat
Some foods have vitamin D added to them, including:
- fat spreads
- breakfast cereals
- soya and dairy products and powdered milks (amounts in these products vary and are often quite small)
Supplements
Many people need more vitamin D than you can expect to get from food and sunlight, especially during the autumn and winter months.
Therefore, you should consider taking a daily supplement containing 10 micrograms (also written as mcg or µg) of vitamin D.
People who need vitamin D supplements all year round
Daily vitamin D supplements (10 micrograms) are recommended all year round for:
- pregnant and breastfeeding women
- breastfed babies from birth
- babies who get less than 500ml (about a pint) of infant formula a day (because infant formula has vitamin D added)
- infants and children aged one to five years
- people aged over 65 years
- people who have low or no exposure to the sun, for example those who cover their skin for cultural reasons, who are housebound or confined indoors for long periods
- people with dark skin, for example people of African, Afro Caribbean or South Asian family origin
In spring and summer (between late March/ early April to September) most people get enough vitamin D through sunlight on their skin and a healthy, balanced diet.
During autumn and winter months (October to the end of March) sunlight is not strong enough for the body to make vitamin D.
People need to rely on dietary sources of vitamin D and should consider taking a daily supplement of 10 micrograms.
Doctor’s advice about taking vitamin D supplements
For most people, taking a daily vitamin D 10 microgram supplement is enough.
Unless advised by a doctor, you should not take or give your child a supplement containing more than the recommended daily amount.
Some people with certain medical conditions may not be able to safely take a daily 10 microgram supplement.
If your doctor recommends you take a different amount of vitamin D, you should follow their advice.
Where to get vitamin D supplements
You can buy supplements of vitamin D from your local pharmacist or supermarket.
However, supplement manufacturers differ in the amount of vitamin contained in each dose or capsule/ tablet so choose one that is as close to the recommended daily amount as possible, without exceeding it.
You may be entitled to Healthy Start vouchers if you:
- have children under four years
- are pregnant and on benefits
- are pregnant and under 18
Visit Healthy Start or ask a health professional for more information.
Taking too much vitamin D
Your body does not make too much vitamin D from sun exposure.
The only way to take too much vitamin D is by supplements.
Taking high doses of vitamin D for long periods could weaken your bones and damage your kidneys and heart.
It is important to take (or give your child) a supplement containing no more than the recommended amount of vitamin D.
Exposing skin to the sun
There isn’t a precise amount of time to spend in the sun for the body to produce enough vitamin D.
If you’re in the sun, avoid turning red or getting sunburnt.
Too much exposure to sun can cause skin damage and increase the risk of skin cancer.