Vitamin D is one of the most important vitamins for our health.
However, the Department of Health and Social Care has found one in six adults and almost 20% of children in the UK have low vitamin D levels. Vitamin D allows the body to absorb calcium and phosphate from the foods we eat to help support the immune system and keep teeth, bones and muscles healthy.
Signs of a deficiency include fatigue, weak joints and mood changes, and if not addressed, can lead to rickets and disabilities. Dr Subashini M, the director of science, health and wellness at Holland and Barrett explained why vitamin D is so important.
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Known as the ‘sunshine vitamin’, vitamin D helps regulate the amount of calcium and phosphate in the body. These nutrients are needed to keep bones, teeth and muscles healthy.
The Department of Health and Social Care recommends 10 micrograms of vitamin D each day, and most people should get all the vitamin D they need through natural sunlight in the lighter months.
The UK government encourages all children and adults to consider taking a daily 10 microgram supplement every day in the darker months between October and March to help overcome deficiency, with at-risk groups advised to consider taking a supplement year-round.
Sources of vitamin D
From April through to September, most people can make all the vitamin D they need through sunlight.
However, vitamin D can also be taken as a daily dietary supplement or found in a select number of foods including:
- red meat
- oily fish
- egg yolks
- liver
- fortified foods (including some breakfast cereals)
Symptoms of being vitamin D deficient:
- Symptoms of being vitamin D deficient include:
- low mood
- weak muscles
- fatigue
- getting sick often
- achy bones and joints
If you think you are at risk, seek advice from a medical professional or ask your doctor for a blood test to assess your Vitamin D levels.
With your doctor’s support, start taking a vitamin D3 supplement to meet UK Government guidelines.
Other tips to ensure you get enough vitamin D include:
Get out in the sunshine more:
Most people can make enough vitamin D by simply being out in the sun every day for short periods of time. People should also make sure to protect their skin when the weather is particularly sunny and seek shade if they can feel their skin going red or burning.
Consider what you eat:
Enriching your diet with natural sources of vitamin D including oily fish, red meat, egg yolks and other fortified foods such as some breakfast cereals or fat spreads.
Try a supplement:
There’s a supplement out there for everybody, from the elderly and newborn babies to people following a vegan diet where it may be more difficult to eat vitamin D rich food. A range of vitamin D supplements can be found on Holland and Barrett's website.
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