Why You Need Vitamin D for Your Health

Vitamin D plays a key role in keeping your body healthy. It helps regulate calcium and phosphate levels, which are essential for strong bones, teeth, and muscles. It also boosts your immune system, helping your body fight off illnesses.

Recently, the NHS (National Health Service) in the UK issued an urgent message for everyone to take a daily dose of Vitamin D, especially during the autumn and winter months. This is because we don’t get enough sunlight during these times, and sunlight is one of the main sources of Vitamin D.

What Does Vitamin D Do?

Vitamin D has several important functions:

• Helps with calcium and phosphate absorption, which are important for keeping bones strong.
• Supports the immune system, helping it function properly and resist certain diseases.
• Prevents bone conditions like rickets in children and osteomalacia (soft bones) in adults.

When Should You Take Vitamin D?

The NHS recommends taking Vitamin D supplements:

• From October to March, because there isn’t enough sunlight for your body to make Vitamin D.
• During the summer months (late March to September), most people get enough Vitamin D from the sun, so supplements are usually not necessary.

However, some people may need to take supplements all year round if they don’t get enough sunlight exposure.

Who Should Take Vitamin D Supplements?

The NHS advises the following groups to take Vitamin D supplements all year:

• People who don’t go outside much (such as those who are frail or housebound).
• People living in care homes or institutions.
• People who cover most of their skin when they are outside.
• Children aged 1 to 4 years and all babies who don’t drink more than 500ml of infant formula a day.

Sources of Vitamin D

While sunlight is the best source, you can also get Vitamin D from certain foods, including:

• Oily fish like salmon, sardines, and mackerel
• Red meat
• Liver (but avoid liver if pregnant)
• Egg yolks
• Fortified foods, such as some spreads and breakfast cereals

In the UK, cow’s milk is usually not fortified with Vitamin D, unlike in some other countries.

How Much Vitamin D Do You Need?

The NHS recommends:

• Adults and children over 1 year need 10 micrograms (mcg) of Vitamin D daily.
• Babies under 1 year need 8.5 to 10 micrograms (mcg) per day.

This applies to everyone, including pregnant and breastfeeding women.

Are You at Risk of Vitamin D Deficiency?

You may be at risk of Vitamin D deficiency if:

• You don’t spend much time outdoors.
• You live in a care home or similar setting.
• You wear clothing that covers most of your skin.
• You have darker skin (e.g., African, African-Caribbean, or South Asian), as your body may not make enough Vitamin D from sunlight.

If you belong to any of these groups, it’s recommended to take a daily supplement of 10 micrograms of Vitamin D all year.

Conclusion

Vitamin D is essential for maintaining your overall health, especially during the autumn and winter months when sunlight is scarce. Make sure you’re getting enough through either food or supplements to keep your bones, teeth, and immune system healthy.

For more information, visit the NHS website here.