Why you should take Vitamin D year round

Getting all of your vitamins and minerals through a healthy, balanced diet is one of the best things you can do to support your body. Vitamin D is an exception.

It’s known as the sunshine vitamin for a reason as our bodies absorb most of this vitamin through sunlight , with only small amounts found in some foods, including oily fish such as mackerel, salmon and herring, red meat, organ meats such as liver, egg yolks and fortified foods such as certain fat spreads, milk and breakfast cereals

The Public Health Agency is recommending that everyone take a Vitamin D supplement of 10 micrograms (10µg) every day, as people spend much greater amounts of time indoors due to the ongoing Covid-19 lockdown.

Vitamin D plays a role in building a strong body and helping our immune system to function properly, according to Anne Parle, Technical Executive in Human Health and Nutrition with safefood.

“A lack of vitamin D can reduce our bodies’ ability to absorb calcium and phosphorus from the foods we eat. Over time this increases the risk of osteoporosis. Osteoporosis causes bones to weaken and become brittle, increasing the risk of fractures and breakages,” says Anne.

There is some evidence to suggest associations between vitamin D deficiency and conditions such as cardiovascular disease, diabetes, some inflammatory disorders, certain cancers and higher mortality.

While the human body is able to make its own vitamin D in the presence of sunlight, this can be restricted by use of sunscreen (which is important to reduce your risk of skin cancer), clothing choices and the amount of time spent indoors.

“People with darker complexions have a lower ability to make vitamin D and are at a higher risk of deficiency,” Anne says.

“During winter in Northern Ireland, sunlight is not strong enough and our skin cannot produce enough vitamin D to meet our requirements.”

Anne  says that it is possible to get too much vitamin D – usually as a result of taking large doses of vitamin D supplements.

“Taking too much vitamin D over a long period of time can weaken the bones, kidney and heart due to a build-up of calcium in the body. Do not go over the recommended intake of vitamin D unless advised by your healthcare professional,” says Anne.

There are a number of ways to get the 10 micrograms (10µg) of vitamin D recommended for everyone aged five and older.

You can take it in the form of a multi-vitamin supplement that contains 10 microgram (10μg) of vitamin D; a calcium and vitamin D supplement that contains 10 microgram (10μg) of vitamin D; or a vitamin D only supplement that contains 10 microgram (10μg) of vitamin D

“The good news is that you don’t need a prescription for vitamin D – supplements can be bought in your local pharmacy or supermarket. If you have been prescribed a higher dose of vitamin D by a healthcare professional, it is important to continue to take that supplement at the dose prescribed. If you are unsure, talk to your healthcare professional or pharmacist,” Anne says.

While vitamin D is needed for a host of vital functions within the body, there is insufficient high-quality evidence to support claims that vitamin D supplementation is beneficial in preventing or treating Covid-19.

For more information and practical advice on healthy eating, being active and easy recipes, visit www.safefood.net

What is Vitamin D?

Vitamin D, also known as the sunshine vitamin, is one of the few vitamins our bodies can make. From April to October, our bodies make vitamin D through the action of sunlight on the skin. However, the use of sunscreen (important to reduce your risk of skin cancer), clothing choices and the amount of time spent indoors impact on the body’s ability to produce vitamin D. People with darker skin have a lower ability to make vitamin D and are at a higher risk of deficiency. During winter in Ireland, sunlight is not strong enough and our skin cannot produce enough vitamin D to meet our requirements.

Vitamin D can also be found in some foods including:

• Oily fish such as mackerel, salmon and herring
• Red meat
• Organ meats such as liver
• Egg yolks
• Fortified foods such as some fat spreads, milk and breakfast cereals

What are the functions of vitamin D?

Vitamin D helps us to regulate the amount of calcium and phosphate in our bodies, which are needed for strong healthy bones and to maintain healthy muscle mass. There is also evidence that vitamin D plays a role in the normal functioning of our immune system.

There is some evidence to suggest associations between vitamin D deficiency and conditions such as cardiovascular disease, diabetes, some inflammatory disorders, certain cancers and higher mortality.

What happens if you don’t get enough vitamin D?

A lack of vitamin D can reduce our bodies ability to absorb calcium and phosphorus from the foods we eat. Over time this increases the risk of osteoporosis. Osteoporosis causes bones to weaken and become brittle, increasing the risk of fractures and breakages.

What happens if you get too much vitamin D?

Excessive intakes of vitamin D are usually due to taking large doses of vitamin D supplements. Taking too much vitamin D over a long period of time can weaken the bones, kidney and heart due to a build-up of calcium in the body. Do not go over the recommended intake of vitamin D unless advised by your healthcare professional.

What is the recommended daily intake for vitamin D?

The recommended daily intake of vitamin D for everyone aged five and older is 10 micrograms (10µg).

You can take it as:

• A multi-vitamin supplement that contains 10 microgram (10μg) of vitamin D
• A calcium and vitamin D supplement that contains 10 microgram (10μg) of vitamin D
• A vitamin D only supplement that contains 10 microgram (10μg) of vitamin D

If you have been prescribed a vitamin D supplement at a dose higher than the above from a health care professional, it is important to continue to take that supplement at the dose prescribed. Take to your healthcare professional if you are unsure.

Where can you buy a vitamin D supplement?

A prescription is not required for vitamin D. Vitamin D supplements can be bought in your local pharmacy or supermarket.

If you need advice about vitamin D supplements speak to your health care professional or pharmacist.

Does Vitamin D protect against Covid-19?

At present there is insufficient high-quality evidence to support claims that vitamin D supplementation is beneficial in preventing or treating Covid-19.