Vitamin D - The Sunshine Vitamin

Vitamin D is important for muscle, teeth and bone health. It plays an important role in protecting muscle strength and reducing the risk of rickets, falls and fractures.

Research indicates that Vitamin D may play a role in supporting a healthy immune system, with low Vitamin D status being associated with reduced immune response.

Where do we get Vitamin D from?

Vitamin D is found naturally in small amounts in a limited number of foods such as oily fish, red meat, liver and egg yolks, as well as some fortified foods, like breakfast cereals and fortified dairy products.

However, it's very difficult for us to get the recommended amount of vitamin D from food alone.

Our main source of Vitamin D is from the sun. The sun’s ultraviolet rays—specifically the UVB rays—allow Vitamin D to be made by the body when our skin is exposed to sunlight the right level of intensity.

Groups at risk of low Vitamin D status

Those at risk of Vitamin D deficiency include babies and young children, people with darker skin tones, those living further North, those over the age of 65, and anyone with limited sun exposure, with little time spent outdoors or in cases where the skin is covered. Glass also blocks UVB rays, so sitting indoors on a sunny day, even by a window, is not sufficient exposure.

Government recommendations on Vitamin D supplementation

In the UK, the Government advises that all adults supplement 10 ug Vitamin D every day between October and March / in Autumn and Winter when sunlight exposure is limited, and the sunlight itself doesn’t contain enough UVB radiation for our skin to be able to make Vitamin D naturally.

Sunbeds are not a recommended, safe or effective way of making Vitamin D.

Those in at-risk groups are advised to supplement all year round.