Vitamin D
What does Vitamin D do and where can you get it from?
Vitamin D helps your body absorb calcium and other important nutrients from your
diet. Without enough vitamin D, bones can become weak and soft.
You can get Vitamin D from sunlight. Your body makes vitamin D when your skin is exposed to sunlight.
Small amounts come from food:
· Oily fish (sardines, salmon, mackerel)
· Liver
· Egg yolks
· Mushrooms
· Cheese
· Milk and butter (very small amounts)
· Fortified foods (some margarines, breakfast cereals)
Try to include some of these regularly as part of a balanced diet.
Low Vitamin D levels can cause:
· Adults: Osteomalacia — painful, soft bones, muscle weakness, and fractures that can occur with little injury.
· Children: Rickets — soft bones, bone deformities, and reduced growth.
Should I take a Vitamin D supplement?
Department of Health recommendations:
Babies:
· Breastfed babies (birth to 1 year): 8.5–10 micrograms daily
· Formula-fed babies: No supplement needed until drinking less than 500 ml formula/day
Children aged 1–4 years
· 10 micrograms vitamin D daily
Adults and children over 5
From late March/April to end of September, most people get enough from sunlight.
However, Public Health England recommends everyone aged 5 and overtake 10 micrograms daily in autumn and winter.
Who should take Vitamin D all year round?
You should take 10 micrograms daily all year if you:
· Are not often outdoors (frail or housebound)
· Live in a care home or institution
· Usually cover most of your skin when outside
· Have darker skin (African, African-Caribbean, South Asian backgrounds)
· Are pregnant or breastfeeding
Where can I get Vitamin D supplements?
You can buy low-cost vitamin D supplements (or vitamin drops for children) from:
· Most pharmacies
· Supermarkets
Free Supplements:
Women and children who qualify for the Healthy Start Scheme can get free Vitamin D supplements from Children’s Centres.
Ask your midwife or health visitor for details.
If you have been diagnosed with Vitamin D deficiency, your healthcare professional may prescribe a higher-strength supplement.
Calcium:
Why do we need calcium?
Calcium is essential for:
· Strong bones
· Healthy teeth
Most people can get enough calcium through a healthy diet.
How much calcium do adults need?
Most adults need 700 mg per day.
Foods high in calcium:
· Milk, yoghurt, cheese and other dairy products
· Green leafy vegetables
· Soya beans
· Tofu
· Nuts
Check your calcium intake:
Use this online Calcium Calculator to find out if you’re getting enough:
http://www.cgem.ed.ac.uk/research/rheumatological/calcium-calculator
For more information about calcium and bone health:
NHS: https://www.nhs.uk/livewell/healthybones/pages/food-and-diet-for-strongbones.aspx
Why are Vitamin D and Calcium important?
Vitamin D and calcium work together to keep your bones and teeth strong.
· Calcium builds and maintains strong bones.
· Vitamin D helps your body absorb calcium from food.
A lack of either can lead to bone weakness, pain, and problems with movement.
Sunlight and Safe Sun Exposure:
Vitamin D is mainly made in the skin from sunlight. In the UK, the sun is strongest between 11am and 3pm from late March to October.
How much sunlight do I need?
Most people can make enough vitamin D from short periods outdoors, exposing
small areas like:
· Forearms
· Hands
· Lower legs
People with darker skin (African, African-Caribbean, South Asian backgrounds) may need longer in the sun. People with very fair skin, fair or red hair need shorter exposure.
Sun safety:
Safe sun exposure is important.
· Avoid sunburn.
· Prolonged exposure that causes burning or dark tanning is unsafe.
· If outside for more than a short time, use protection.
The World Health Organization recommends SPF 15 or higher.
Check your skin regularly
Look for:
· New or changing moles
· Changes over weeks or months
If you notice changes, contact your GP