Vitamin D - are you getting enough in your diet ?

Vitamin D



What Is Vitamin D ?

What is Vitamin D?
Vitamin D is a fat-soluble vitamin. It is
also known as colecalciferol. In humans
Vitamin D is unique both because it is
available in our diet and also when sun
exposure is adequate the body can
synthesize it (as Vitamin D3). The
Recommended Dietary Amount often seen
on food packaging for Vitamin D assumes
that no synthesis occurs and that all of a
person's vitamin D is from their diet.

Vitamin D is activated by metabolism in
the kidneys and its action is to regulate the
concentration of calcium and phosphate in
the bloodstream, promoting the healthy
growth of bone.

Vitamin D prevents rickets
in children and osteomalacia in adults,
and, together with calcium, helps to
protect older adults from osteoporosis.
Vitamin D also affects nerve & muscle
function, inflammation, and influences the
action of many genes that regulate the
growth of cells.

Risk Factors for Vitamin D Deficiency

The following are risk factors:

Pigmented skin

Elderly or housebound

Wearing of occlusive garments

Always wearing sunscreen

Liver or kidney disease

Vegetarian or fish free diet

Having several pregnancies one after the other

Certain drug treatments (ask your

Lifestyle Changes to Improve your Vitamin D Level

Go out into the sun: 2-3 exposures of
sunlight on bare skin per week from April
to September should be enough to last
through the year. Each episode should be
20-30 minutes to bare arms and face and
should not cause sunburn.

Include foods in your diet that are rich in
Vitamin D

Oily fish species, such as Salmon,
Mackerel, Sardines, Tuna (fresh),
Whole egg
Beef liver,
Fish liver oils, such as cod liver oil,

Mushrooms and UV-irradiated yeast are
the only vegan sources of vitamin D from
food sources.

Some foods are artificially fortified with
vitamin D such as margarine, fat spreads
and some breakfast cereals– look out for
the RDAi
of Vitamin D on food

What Strength of Supplement do I need to Buy ?

If you have risk factors for Vitamin D deficiency
You may want to consider purchasing your
own supply of Vitamin D from health food
shops, pharmacies or from the internet.

The strength or dose you will need is 400-
800 units of Vitamin D daily or 10-20mcg
of Vitamin D.

If the doctor advises you to take a higher
dose of 2,000-2,500 units of Vitamin D
daily, the following are suggestions from East Lancs CCG

Holland & Barrett Sunvite vitamin
D3 1,000 units caplets

Natures Remedy Vitamin D3 1,000
units tablets or capsules

Or ask your local pharmacist to advise you
on suitable products that they stock

So in Summary about Vitamin D

 Increase your exposure to sunlight
to advised levels

e.g. while walking
to the shops or taking the children
to school.

If you don’t want to
expose your face and arms in
public, try to sit outside in private
for a short time each day

 Look at your diet and consider
changes you can make to increase
the food groups that are high in
Vitamin D levels

 Purchase a Vitamin D supplement from the Chemist or supermarket

 If you begin to have symptoms of
bone or muscle pain, or
tenderness, make an appointment
to see your doctor.

Some Examples of Vitamin D Supplements you can buy online

Please note ; these are a couple of examples from the internet to give you an idea of the costs of buying these online

10ug Vitamin D Tablets Holland & Barrett

Natures Remedy 1000 i.u. (200 tablets for £9)

400 units of Vitamin D is the same as 10 mcg of Vitamin D
This can seem a bit confusing.

( One measures the amount of weight of the drug, the other measures the amount of active ingredient )

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