Am I getting enough vitamin D?

Discover our vitamins and minerals information hub to learn more about key nutrients, from the top 10 healthiest sources of vitamin C, to vital minerals you need in your diet.

How much vitamin D do we need?

It is difficult to give a one-size-fits-all recommendation for sunlight exposure during the summer months. This is because many other factors affect the amount of vitamin D that's made in the skin, including your skin colour and age, the strength of the sun, the time of day and where you live. The British Skin Foundation suggests that "for lighter skin types, daily sunlight exposure for 10-15 minutes between April and September provides sufficient year-round vitamin D, while also minimising the risks of sunburn and skin cancer. For darker skin types, 25-40 minutes is recommended."

The recommendations are that everyone over the age of one requires 10mcg of vitamin D daily in order to protect bone and muscle health. During the winter months, people should consider getting this from supplements if their diet is unlikely to provide it.

See the NHS website for the current advice.

A word of caution, though: too much sun exposure can be damaging, so only spend a limited amount of time in the sun without sunscreen, either early in the morning or late in the afternoon. The rest of the time, be sure to cover up to avoid any chance of skin damage.

What affects our vitamin D levels?

How well we produce vitamin D is determined by a number of factors, including:

• skin pigmentation
• age
• clothing we wear
• the use of high-factor sunscreens

As elderly people are less likely to access the outdoors, they may be more likely to be at risk of low levels. Also, the further north you live, the less strong the sunlight is – this means you may be less efficient at vitamin D production.

Approximately 60-70 per cent of the UK adult population are thought to have insufficient levels of vitamin D during the winter and spring, and 16 per cent are considered deficient.

The groups most at risk of developing deficiencies include:

• People who are frail or housebound
• People who have darker skin, such as those of south Asian, African or African-Caribbean ethnicity
• People who stay out of the sun or cover up when outside

If you are pregnant or breastfeeding, you should check your supplementation needs with your GP or health professional.

Can we have too much vitamin D?

It is possible to supplement too much. This may cause a build-up of calcium in the body (hypercalcaemia), that may weaken your bones and damage organs, including the kidneys and heart. If you choose to take vitamin D supplements, 10mcg a day is sufficient for most people, unless your doctor has told you otherwise.

Many people choose not to supplement during the summer months when they know they will be outside more. It's also worth considering the form of vitamin D you take, because studies suggest that some forms are more easily absorbed by the body.

If you are considering taking a vitamin D supplement or you are concerned that you may be taking too much, consult your GP for advice.

What are the signs of vitamin D deficiency?

There aren't any visual signs of vitamin D deficiency. If our levels are very low and we are severely deficient, we are at risk of developing weaker bones, a condition known as osteomalacia. Severe deficiency in children may result in soft skull or leg bones, and their legs may look curved or bow-legged, which is a condition called rickets. A recent study has shown that healthy vitamin D levels during pregnancy may impact other aspects of your child’s early development, including their social skills and coordination.

How do I check my vitamin D levels?

As low levels of vitamin D are common in the UK, it may be worth talking to your GP if you are concerned – they may suggest a blood test, the results of which will determine your potential vitamin D needs.

• Under 25 nmol/L – deficient
• 25-50 nmol/L – insufficient
• 50-75 nmol/L – sufficient
• Over 75 nmol/L – optimal

Food sources of vitamin D

Foods that naturally contain vitamin D include oily fish such as mackerel, sardines, salmon, herring and kippers. Some foods are fortified with small amounts of vitamin D, including breakfast cereals, infant formula and margarine. There are smaller amounts found in eggs, especially the yolks, and some red meats, such as duck, goose, pheasant and venison. Breast milk also contains vitamin D, and mothers should make sure they have adequate amounts to support the levels in their milk.

Foods containing vitamin D:

• Kipper (grilled, 140g) – 14µg vitamin D
• Herring (grilled, 140g) – 22.5µg vitamin D
• Mackerel (grilled, 140g) – 11.9µg vitamin D
• Tinned salmon (140g) – 19µg vitamin D
• Sardines (grilled, 140g) – 7µg vitamin D
• Bran flakes (fortified, 30g) – 1.4µg vitamin D
• Hen eggs (poached, two) – 2.9µg vitamin D

Get inspired with these tasty recipes:

Herrings rolled with mushrooms & pancetta
Grilled herrings with mustard & basil dressing
Spaghetti with sardines
Sardines with Sicilian fennel salad
Sardines with chickpeas, lemon & parsley
Spiced rice with kippers & poached eggs
Kipper pâté
Simmered duck with cabbage & potato
One-pan summer eggs
Spanish omelette
Warm salad of asparagus, bacon, duck and hazelnuts
Soft-boiled duck egg with bacon & asparagus soldiers

Now read...

What supplements should I take?
What are B vitamins?
What is vitamin E?
What is vitamin A and beta-carotene?
What is vitamin C?

This content was last updated on 13 August 2024 by Kerry Torrens.

Emer Delaney BSc (Hons), RD has an honours degree in Human Nutrition and Dietetics from the University of Ulster. She has worked as a dietitian in some of London's top teaching hospitals and is currently based in Chelsea.

Kerry Torrens BSc. (Hons) PgCert MBANT is a Registered Nutritionist with a post graduate diploma in Personalised Nutrition & Nutritional Therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including Good Food.

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