What is Vitamin D?
Vitamin D plays a crucial role in regulating the body's levels of calcium and phosphate, essential for maintaining healthy bones, teeth, and muscles. A deficiency in vitamin D can lead to bone deformities, such as rickets in children, and bone pain (osteomalacia) in adults.
Everyone should consider taking a daily vitamin D supplement. This is particularly important for individuals at higher risk of vitamin D deficiency, including all children aged 1 to 4 and all babies (except those consuming more than 500ml of infant formula daily), who should take a daily supplement throughout the year.
While there have been reports about vitamin D potentially reducing the risk of COVID-19, it's important to note that there isn't enough evidence to support using vitamin D solely for COVID-19 prevention or treatment.
Sources of Vitamin D
Vitamin D can be obtained from sunlight, as the skin synthesizes it when exposed to direct sunlight. Vitamin D can also be found in some foods, such as oily fish, red meat, liver, egg yolks, and fortified products like certain spreads and breakfast cereals. In the UK, cow's milk is generally not a significant source of vitamin D, as it's not fortified like in some other countries.
People at risk of vitamin D deficiency
The recommended daily intake of vitamin D is 10 micrograms (or 400 IU) for most adults and children aged 4 and older during the autumn and winter, as the sun's UVB rays are insufficient for natural production. However, during the sunnier months and with a balanced diet, supplementation might not be necessary. People at a higher risk of vitamin D deficiency, like those with limited sun exposure, should consider a daily supplement throughout the year.
Guidance for babies and infants
For infants and young children, the recommended daily supplement ranges from 8.5 to 10 micrograms, depending on their age and whether they are breastfed or formula-fed. These supplements are available at pharmacies and supermarkets, and some may qualify for free supplements through the Healthy Start scheme.
What are the effects of excessive vitamin D intake?
Taking excessive vitamin D supplements over an extended period can result in hypercalcemia, where excessive calcium accumulates in the body, potentially causing harm to bones, kidneys, and the heart. The recommended daily limits should not be exceeded, and consulting a doctor is advisable if there are concerns about vitamin D intake. Importantly, it's not possible to overdose on vitamin D through sunlight exposure, but protection from excessive sun exposure is essential to prevent skin damage and skin cancer.
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