Virgin Active blog
Let’s Talk: Vitamin D
A little sunshine goes a long way - especially in the case of Vitamin D. But what is it exactly? Why do you need it? What happens if you don’t get enough? And, are vitamin D supplements worth it?
Key takeaways:
Vitamin D is essential for bone health, can help your immune system and also boost your mood
In the UK, it’s recommended to take vitamin D supplements in autumn and winter
Most people can get their recommended daily dose of vitamin D from sunshine between March and September
What is vitamin D and what is it good for?
Vitamin D is a fat-soluble vitamin which is essential for your body to work the way that it should. Its primary benefit is for your bones, muscles and immune system. Vitamin D helps to regulate calcium and phosphate in your body which keep your bones, teeth and muscles healthy.
Studies have shown that vitamin D may also be useful in:
Supporting immune health
Reducing the risk of heart disease and multiple sclerosis (MS)
Boosting your mood
The best and most natural way of getting vitamin D is often through direct contact with sunlight on your skin.
What are the signs of vitamin D deficiency?
Since vitamin D is so important for your bone health, a key sign of vitamin D deficiency is that you have bone injuries or weaknesses. In children, they may also have inconsistent growth patterns or problems with their joints. An extreme vitamin D deficiency in children can also lead to rickets.
In adults, other symptoms are more generalised and include feeling fatigued, having low mood and weak muscles.
What food is high in Vitamin D?
Foods that are high in vitamin D are typically fortified. They include cereals, non-dairy milk, juices and tofu - but always check the label to make sure.
There are also some foods which naturally contain vitamin D. These are:
Oily fish
Red meat
Egg yolks
Beef liver
Mushrooms
Cod liver oil
What about vitamin D supplements?
Your body creates vitamin D through direct contact with sunlight on your skin but this can be harder with darker days and also factors like age and skin colour. That said, you can still generally get your recommended daily dose of vitamin D if you spend time outside from late March to early September. After that, it’s much harder - and that’s where supplements come in.
Generally in the UK, it’s recommended that we take vitamin D supplements throughout autumn and winter. We need around 10 micrograms of vitamin D a day as adults, although it will depend on your starting blood levels. When you’re shopping for a supplement, look for something containing 400-1,000 IU of vitamin D, the equivalent of 10-25 micrograms and never anything with more than 4,000 IU (around 100 micrograms).
In the right doses, vitamin D is very beneficial but taking too much - more than 100 micrograms daily over a long period - can actually weaken your bones, rather than strengthen them and may even damage your kidneys and heart.
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FAQs
What is vitamin D?
Vitamin D is an essential vitamin for our body which allows us to regulate our levels of calcium and phosphate. This helps to promote healthy bones and may also support our immune system and mood, as well as reducing our risk of heart disease.
How much vitamin D do I need per day?
Adults need 10 micrograms (400 IU) of vitamin D per day. In the UK, it’s recommended to take supplements in the autumn and winter, though you should be able to get enough vitamin D from sunlight exposure between March and September.
What are the top natural food sources of vitamin D?
Oily fish, red meat, beef liver, eggs and mushrooms are good sources of naturally occurring vitamin D. Fortified cereals, milks and juices will also help you to get your recommended daily dose.
How else can I get Vitamin D?
Vitamin D supplements are good and safe alternatives for most people instead of eating vitamin D from naturally occurring sources.
What are the symptoms of vitamin D deficiency?
Symptoms of a vitamin D deficiency are usually linked to bone issues but it can also cause fatigue and low mood.
Can you have too much vitamin D?
Yes. It’s recommended to stick to 10 micrograms (400 IU) of vitamin D per day. Taking more than that over a long period of time may harm your kidneys and heart as well as make your bones weaker. It’s recommended that you should never take more than 100 micrograms (4,000 IU) of vitamin D in a day.
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