Good sources of vitamin D: Vitamin D: It helps to regulate calcium and phosphate levels in our body.
Vitamin D nutrient is necessary to maintain healthy bones, teeth, and muscles.
Lack of vitamin D can cause bone deformities, such as rickets in children, and bone pain caused by a condition called osteoma Lancia in adults.
Good sources of vitamin D
Most people are able to make all the vitamin D they need from sunlight.
When the body is outdoors, vitamin D is produced by direct sunlight on the skin.
But in winter, we cannot produce enough vitamin D from sunlight.
Vitamin D is also present in small numbers of food.
Vitamin D foods/ Sources include:
- red meat
- egg yolks
- oily fish – such as salmon, sardines, herring and mackerel
- fortified foods – such as some fat spreads and breakfast cereals
- Other source of vitamin D is dietary supplements.
How much vitamin D do I need?
Most people should be able to make all the vitamin D they need from sunlight on their skin.
Children of age 1 year and adults need 10 micrograms of vitamin D per day.
This includes pregnant and breastfeeding women, as well as people at risk for vitamin D deficiency.
Babies younger than 1-year-old need 8.5 to 10 micrograms of vitamin D per day.
micrograms are 1,000 times smaller than milligrams (mg). The word microgram can be written with the Greek notation μ followed by the letter g (μg).
Vitamin D content is sometimes expressed in international units (IU). One microgram of vitamin D is equivalent to 40 IU. Therefore, 10 micrograms of vitamin D equals 400 IU.
Should I take a vitamin D supplement?
Advice for adults and children over 4 years old
During the autumn and winter, you need to get vitamin D from your diet because the sun is not 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 10 micrograms of vitamin D during the autumn and winter.
Between late March/early April to the end of September, most people can make 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 cannot make enough vitamin D from the sun because they have little or no sun exposure.
recommends by The Ministry of Health and Welfare that adults and children over 4 years old take daily supplements containing 10 micrograms of vitamin D throughout the year under the following conditions:
- Not often outdoors, for example, if they are weak or not at home
- Nursing homes and other institutions
- You usually wear clothes that cover most of your skin when you are outdoors.
If you have dark skin, for example, you have an African, African, or Caribbean background or come from South Asia, you may not be able to produce enough vitamin D in the sun.
You should check out taking daily supplements containing 10 micrograms of vitamin D throughout the year.
Advice for infants and young children
Recommends by The Ministry of Health and Social Care that babies from birth to one year old should receive daily supplements containing 8.5 to 10 micrograms of vitamin D throughout the year, if:
formula-fed and are having less than 500ml (about a pint) of infant formula a day, as infant formula is already fortified with vitamin D.
Children aged 1 to 4 years should receive a daily supplement containing 10 micrograms of vitamin D throughout the year.
Most pharmacies and supermarkets buy vitamin D supplements or vitamin D drops (for children under 5 years of age).
women and children who are eligible for the Healthy Start program can receive free supplements containing vitamin D.