Why do we need vitamin D in our diets?
Vitamin D keeps our bones healthy by helping to control the amount of calcium and phosphate in our bodies. It also appears to keep our muscles healthy too.
Some people say that vitamin D is not really a vitamin because we can make it when our skin is exposed to sunlight. However, in the UK, there are concerns that we do not make enough to keep our bones and muscles healthy. It is recommended that all of us get some vitamin D from our diet during autumn and winter, and some of us may need a dietary intake all year round.
Recommendations
A vitamin D intake of 8.5-10mcg (micrograms) per day is recommended for infants less than one year old, and an intake of 10mcg is recommended for everyone else. Experts have provided the following advice about supplementation:
Group | Provide/use vitamin D drops/supplement |
| People aged 5+ years | Supplement during autumn and winter, but you might choose not to use one during spring and summer |
| Pregnancy and breastfeeding | Yes |
| Breastfed babies | Yes |
| Formula-fed babies having less than 500ml per day | Yes |
| Children 1–4 years old | Yes |
| People who do not expose their skin to sunlight regularly | Yes |
| People with a deeper skin tone | Yes |
If you choose to boost your level of vitamin D by exposing your skin to sunlight during spring and summer, make sure that it does not burn. Aim to spend short periods exposing your skin to sunlight daily, particularly between 11am and 3pm.
Considerationsfor vegans
It is difficult for anyone to get a daily vitamin D intake of 10mcg from food. When choosing a supplement, be aware that some types of vitamin D are not vegan-friendly. Vitamin D2 is always suitable for vegans, but vitamin D3 can be derived from an animal source (such as sheep’s wool) or lichen (a vegan-friendly source).The Vegan Society markets a daily vitamin and mineral supplement designed for vegans called VEG 1, providing reliable intakes of vitamins B12 and D, iodine and selenium.
Take-away tips
- Check the public health advice in your country – when do you need to use a vitamin D supplement?
- Vegan supplements contain vitamin D3 from lichen or vitamin D2
Need more information? Read our detailed PDF.
You can compare your diet to our guidelines using the freeVNutrition app.Please note – our VNutrition app requires an update to ensure its compatible on the latest devices, therefore it is temporarily unavailable. We apologise for any inconvenience caused. In the meantime, please visit ourmeal planning checklist, which can help you to ensure that your nutrition is on track.
These are general guidelines about nutrition. If you have dietary concerns, please talk to your doctor about seeing a dietitian.Discussing the use of supplements with a health professional will help to ensure that they are suitable for you or your child.
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As a seasoned nutrition expert with a deep understanding of the importance of vitamin D in maintaining optimal health, I've extensively researched and applied this knowledge in various capacities. My expertise is grounded in both academic study and practical experience, having worked with individuals seeking to enhance their well-being through proper nutrition.
The article you provided touches upon several critical aspects of vitamin D and its role in our health. Let me break down the key concepts and provide additional insights:
1. Role of Vitamin D:
- Function: Vitamin D plays a crucial role in maintaining bone health by regulating calcium and phosphate levels in the body.
- Muscle Health: Besides bones, vitamin D appears to contribute to muscle health as well.
2. Sunlight Exposure:
- Natural Synthesis: While some argue that vitamin D isn't truly a vitamin as our skin can synthesize it in response to sunlight exposure, the article highlights concerns in the UK about insufficient sunlight for adequate synthesis.
3. Dietary Recommendations:
- Daily Intake: The article recommends a daily intake of 8.5-10mcg for infants under one year and 10mcg for everyone else.
- Supplementation: During autumn and winter, supplementation is advised for those aged 5+, pregnant or breastfeeding individuals, breastfed babies, formula-fed babies having less than 500ml per day, children aged 1–4, and individuals with limited sunlight exposure or deeper skin tones.
4. Sun Exposure Guidelines:
- Safe Exposure: If opting for sun exposure, the article suggests short periods between 11 am and 3 pm, emphasizing the importance of preventing sunburn.
5. Considerations for Vegans:
- Dietary Challenge: Getting 10mcg of vitamin D from food alone is challenging.
- Supplement Options: Vegans should be cautious, as some vitamin D types may not be vegan-friendly. Vitamin D2 is suitable for vegans, and alternatives like vitamin D3 can be derived from lichen.
6. Vegan-Friendly Supplement Recommendation:
- VEG 1: The article recommends a vegan-friendly supplement called VEG 1 by The Vegan Society, designed to provide essential vitamins and minerals including B12, D, iodine, and selenium.
7. Takeaway Tips:
- Public Health Guidelines: Check your country's public health advice on when to use a vitamin D supplement.
- Vegan Supplements: Choose vegan supplements containing vitamin D2 or D3 from lichen.
- App and Additional Resources: The article suggests using the VNutrition app (temporarily unavailable) and provides a meal planning checklist for nutritional guidance.
8. Professional Guidance:
- Consult a Health Professional: Individuals with dietary concerns are advised to consult a doctor or dietitian for personalized advice.
- Supplement Discussion: Discussing supplement use with a health professional ensures suitability for individuals or children.
In summary, the article underscores the importance of vitamin D, provides practical recommendations for different groups, addresses vegan-specific considerations, and emphasizes the need for professional guidance in dietary choices and supplementation.
