Vitamin D is also known as the ‘sunshine vitamin’ . It is a vital nutrient and plays an important role in supporting our overall health. Vitamin D is a fat soluble vitamin and the ultraviolet B rays from the sun helps us make vitamin D. As we do not get enough sun exposure in the dark colder winter months we need to supplement

What does Vitamin D do for us?

Bone Health: The absorption of calcium is one of the most well-known uses of vitamin D. Our bodies have trouble absorbing calcium when we don't get enough vitamin D, which can weaken our bones and cause diseases like osteoporosis.

Immune Support: A strong immune system needs vitamin D. It may offer defence against infections and autoimmune disorders in addition to assisting in immune response regulation.

Heart Health: Sufficient vitamin D levels may lower the risk of heart disease by promoting maintaining normal blood pressure and lowering inflammation.

Mood and Mental Health: New research indicates that vitamin D may impact our emotional state and psychological health. An increased risk of depression and other mood disorders has been linked to low vitamin D levels. Therefore it is important that we have adequate levels of Vitamin D.

Dietary Sources

Although vitamin D isn't found in a lot of foods, you can still get enough of it from your diet. Dietary Sources of Vitamin D are:

● Oily fish such as salmon, sardines, herring and mackerel

● Red Meat

● Liver

● Egg Yolks

● Fortified Foods such as some fat spreads and breakfast cereals

Gourmet Fuel offer many meals that are a good source of vitamin D which you can see here.

Supplements

Supplements are a great way to make sure you meet your daily requirements for vitamin D especially if you have low sun exposure, dietary restrictions, or other concerns about your levels. Depending on your age everyone should be using a vitamin D supplement from Halloween (31 October) to St Patrick's Day (17th March):

● Children aged 1-4 years need 5 micrograms of Vitamin D each day. 

● Children aged 5-11 years need 10 micrograms of Vitamin D each day. 

● Teenagers and adults aged 12-64 need 15 micrograms of Vitamin D each day

● It is important to note adults over the age of 65 will need to supplement with 15 micrograms of vitamin D every day all year round.

If you have any other questions around supplementation you can ask your GP, Pharmacist or other healthcare professional for individual advice. 

• - benefitsofnutrition
• - howtobehealthy
• - micronutrition