Let’s Talk About Vitamin D ☀️

Experts recommend everyone consider vitamin D supplements over winter and the NHS confirms it. 

In these times of COVID-19, it is more important than ever to keep our immune systems in top condition and every little helps. Staying active (even while gyms and sports clubs are closed) is one of the pillars, eating healthy and nutritious food is another one. But what about supplements?

Today we’ll see what Vitamin D does and how should we introduce it in our diets or routines.

How Can You Get Vitamin D?

The main source of Vitamin D is from the sun, we make it in our skin from direct sunlight when outdoors.

Most people can make enough vitamin D from being out in the sun daily for short periods with their forearms, hands or lower legs uncovered. It’s not known exactly how much time is needed in the sun to make enough vitamin D to meet the body’s requirements. This is because there are a number of factors that can affect how vitamin D is made, such as your skin colour or how much skin you have exposed. 

Also, your body can’t make vitamin D if you’re sitting indoors by a sunny window because ultraviolet B (UVB) rays (the ones your body needs to make vitamin D) can’t get through the glass. So, if you have a garden or a balcony and can spend time outside in the sun (always protecting your skin with sunscreen!) you may be getting enough.

Those who are spending most of their time indoors, have darker skin or who cover up most of their skin when outside should consider taking a daily supplement containing 10 micrograms of Vitamin D. 

Food Sources Of Vitamin D

Even though it is hard to obtain enough Vitamin D from your diet, there are some foods that contain higher levels of Vitamin D and could help you reach the total needed amount:

• Oily fish, like mackerel, sardines & salmon 
• Foods fortified with Vitamin D, like some dairy products, orange juice, soy milk & cereals 
• Beef liver 
• Cheese 
• Egg yolks

Why Is It Important?

Vitamin D is important to help keep your bones, muscles and teeth healthy and it is also important in maintaining a healthy immune system. You can get Vitamin D from sunlight on the skin and your diet, and it works to support your bones by aiding the absorption of calcium.

Can You Have Too Much Vitamin D?

If you choose to take vitamin D supplements, 10 micrograms a day will be enough for most people. 

Some people have medical conditions that mean they may not be able to take as much vitamin D safely. If in doubt, you should talk to your doctor. If your doctor has recommended you take a different amount of vitamin D, you should follow their advice.

There’s no risk of your body making too much vitamin D from sun exposure, but always remember to cover up or protect your skin from sun burns.

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