Vitamin D helps regulate the amount of calcium and phosphate in the body which are needed for healthy bones, teeth and muscles. It can also help with cell growth, immunity and your immune system and reduce inflammation. All round its a pretty good vitamin. But then again the sun id pretty great too.
Between around early April and the end of September most people should be able to get all the vitamin D they need from sunlight. The body is able to create vitamin D from direct sunlight on the skin when we are outdoors. However, in the UK between October and March we aren’t able to get enough vitamin D as we lack enough sunlight in those winter months, that is unless you are able jet off to some warmer climate.
Adults need about 10 micrograms of vitamin D a day, during the winter months it is often recommended to take vitamin D supplement. Also it is recommended for those individuals who are unlikely to get enough sun exposure during summer months, due to prolonged periods inside, should consider taking a supplement year round.
On the other hand, too much vitamin D over a long period of time can cause too much calcium to build up in the body which can actually weaken the bones and damage the kidneys and heart, so be sensible in the sun but if unsure always check with your doctor what they recommend.
Vitamin D can be found in a small number of foods, examples include; Salmon, Mackerel, Cod liver oil, fortified products, red meat.
Per 100g (cooked) we get this much Vitamin D
Salmon - 183% (9.2ug)
Mackerel - 170% (8.5ug)
Red meat - 12% (0.6ug)
Bran flakes fortified - 92% (4.6ug)
If you would like any support of further information around vitamin intake or nutrition, in general, please get in touch.