Vitamin D helps regulate the amount of calcium and phosphate in the body.

 

These nutrients are needed to keep bones, teeth and muscles healthy.

 

A lack of vitamin D can lead to bone deformities such as rickets in children, and bone pain caused by a condition called osteomalacia in adults.

 

Coronavirus update

It's important to take vitamin D as you may have been indoors more than usual this year.

 

You should take 10 micrograms (400 IU) of vitamin D a day between October and early March to keep your bones and muscles healthy.

 

Good sources of vitamin D

From about late March/early April to the end of September, most people should be able to get all the vitamin D they need from sunlight.

 

The body creates vitamin D from direct sunlight on the skin when outdoors.

 

But between October and early March we do not get enough vitamin D from sunlight. Read more about vitamin D and sunlight.

Vitamin D is also found in a small number of foods.

Sources include:

 

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

Another source of vitamin D is dietary supplements.

In the UK, cows' milk is generally not a good source of vitamin D because it is not fortified, as it is in some other countries.

Vitamin D3 5000iu

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