The NHS has issued important guidance for everyone in the UK as the winter months set in, emphasising the critical need to maintain adequate levels of vitamin D. Often called the 'sunshine vitamin', it is essential for regulating calcium and phosphate, which in turn keeps bones, teeth, and muscles healthy.
Who is at risk of vitamin D deficiency?
During autumn and winter, from October to early March, sunlight in the UK is not strong enough for our bodies to produce sufficient vitamin D naturally. While some vitamin D can be found in foods like oily fish, red meat, and egg yolks, the government advises that everyone should consider a daily supplement during these darker months.
Certain groups are at a particularly high risk of not getting enough. The NHS specifically recommends daily supplements for:
- All children aged between one and four years old.
- All babies, unless they are drinking more than 500ml of infant formula daily.
- People who are rarely outdoors, are housebound, or live in care homes.
- Those who usually wear clothes covering most of their skin when outside.
- Individuals with dark skin, such as people of African, African-Caribbean, or south Asian background, who should consider a year-round supplement.
How much vitamin D do you need?
The recommended daily amount is 10 micrograms (mcg) for adults and children from age one. This includes pregnant and breastfeeding women. Babies under one year require 8.5 to 10 micrograms daily.
It is useful to know that 10 micrograms is equivalent to 400 International Units (IU). The NHS stresses that more is not better and exceeding safe limits can be harmful.
The dangers of taking too much vitamin D
While supplementing is crucial, the NHS provides a clear warning against excessive intake. Taking more than 100 micrograms (4,000 IU) per day can be dangerous for adults, leading to a harmful build-up of calcium in the body, a condition known as hypercalcaemia.
This over-supplementation can weaken bones and damage the kidneys and heart. Lower limits apply to children: those aged 1-10 should not exceed 50 micrograms (2,000 IU), and infants under 12 months must not have more than 25 micrograms (1,000 IU) per day.
It is important to note that you cannot overdose on vitamin D from sunlight alone, though skin protection remains vital. If a doctor has prescribed a specific dose, their advice should always be followed. For most of the population, however, a daily 10-microgram supplement throughout winter will suffice to support vital health.
