Vitamin D 

What is vitamin D?

Vitamin D is a natural occurring nutrient. It is found in very few foods and exposure to direct sunlight. It is often referred to as the sunshine vitamin.

How does vitamin D benefit the body?

Vitamin D helps to sustain the amount of calcium and phosphate in the body. It helps to promote bone and teeth health.

Together with protein rich food, vitamin D helps with muscle health and strength.

Optimal intake of vitamin D helps to prevent against rickets and osteomalacia. Additionally, vitamin D can act as an antioxidant, contributing to body immunity and cognitive health.

Vitamin D rich foods

In addition to sunlight and supplements, vitamin D is found in foods either naturally or fortified (added).

Good sources of food that can be found fortified with vitamin D are:

• dairy products such as milk and yoghurts
• cereals
• orange juice
• margarine.

The best sources of vitamin D found naturally in foods are:

• egg yolks
• mushrooms
• cheese
• oily fish such as salmon, sardines, herring, and mackerel
• tuna
• liver.

Who should take a vitamin D supplement?

Public Health England recommend everyone takes a vitamin D supplement from October – March daily containing 10 micrograms (400 units)

If you fall into one of the risk groups for vitamin D deficiency, it is recommended that you should take a vitamin D supplement containing 10 micrograms (400 units) daily all year round.

Recommended Vitamin D dose for age

• 0-12 months: 10mcg (400 IU)
• 1-18 years: 15mcg (600 IU)
• 19-70 years: 15 mcg (600 IU)
• 70+ years: 20mcg (800 IU)

If your healthcare professional considers you to be vitamin D deficient via a blood test, you may be advised to get a prescription from the GP containing a higher dose of vitamin D.

There are many forms of vitamin D supplement readily available to buy over the counter at your local pharmacy, health shop or supermarket. These can be taken as a tablet, gummies, liquid or as a spray.

How is vitamin D absorbed into the blood?

Vitamin D is mainly produced in the kidney and liver cells of the body. This occurs through a reaction between sunlight and a protein molecule under the skin.

Dietary vitamin D together with supplements are absorbed in the small intestines (gut) in the presence of a little amount of fat. This is the reason vitamin D is referred to as the fat-soluble vitamin.

Who is more at risk of low vitamin D?

• Pregnant or breastfeeding women
• People under five years / over sixty-five years old
• People with darker-skin tone living in the UK
• People who cover their skin when outdoors for religious or cultural reasons
• People who follow a vegan or vegetarian diet
• People who take certain medication (i.e. medicines for epilepsy or HIV, rifampicin or cholestyramine)

General signs and symptoms of low vitamin D

• Tiredness
• General aches/joint pain
• Bone deformities
• Hair loss
• Loss of appetite

In babies

• Cramps
• Seizures
• Respiratory difficulties

Children

• Rickets (bone weakness, bowlegs, bone and muscle paid
• Impaired height
• Delayed teething due to the development of milk teeth effected by lack of vitamin D
• Irritability in children
• Increased risk of infection
• Extremely low levels of vitamin D can cause weakness of the heart muscle (cardiomyopathy).

Adults

• General tiredness, aches, pains and feeling generally unwell.
• Osteomalacia (severe pain and weakness) leading to decreased ability to do daily tasks.
• Brittle bones and higher risk of osteopenia and osteoporosis.