Vitamin D is crucial to helping your body in many processes.

Vitamin D is important for a lot of everyday processes from bones, teeth, and muscle health.

A lack of vitamin D has been shown to cause various issues like bone pain, and some link it osteoporosis.

Where can I get Vitamin D?

A very commonplace people tend to get vitamin D from is direct exposure to sunlight. The body creates vitamin D through processing via the skin cells.

For some of the world, this becomes difficult in winter seasons. Vitamin D is also found in a variety of food, and is the most common way we receive this nutrient.

Sources include:

  • oily fish – such as salmon, sardines, herring and mackerel
  • red meat
  • liver
  • egg yolks
  • fortified foods – such as most fat spreads and some breakfast cereals

Supplements can also be a great source of Vitamin D

How much vitamin D do I need?

This depends on the person, but generally speaking its assumed that optimal ranges of vitamin D is 5000iU’s a day. In split testing with identical twin DNA it was revealed that Vitamin D in the 5000 iU range (under the 10,000iU range) might have been directly responsible for keeping one of the twins 5 years younger than the other based off telomere length.

Should I take a vitamin D supplement?

Advice for infants and young children

Recommendations from UK General Health

  • breastfed babies from birth to 1 year of age should be given a daily supplement containing 8.5 to 10 micrograms of vitamin D to make sure they get enough
  • formula-fed babies shouldn’t be given a vitamin D supplement until they’re having less than 500ml (about a pint) of infant formula a day, as infant formula is fortified with vitamin D
  • children aged 1 to 4 years old should be given a daily supplement containing 10 micrograms of vitamin D