Vitamin D – New Daily Guidelines
Nutritionist Grace Scott MSc BSc
In July 2016, a committee of independent nutrition experts released a report which recommended that we should all take vitamin D supplements from October to March. For many of us, Vitamin D is known as the sunshine vitamin and many people (me included!) believed that spending time soaking up the sun’s rays throughout summer should cover requirements when winter sets in. The new guidance states that everyone over the age of four should take 10 micrograms of vitamin D every day. It is necessary for all of us and not just for people at risk of deficiency (i.e. pregnant women, infants, adults >65years etc.).
But why is vitamin D important?
- Bone Health: Vitamin D maintains a healthy mineralized skeleton and regulates the amount of calcium and phosphate in the body. Adequate levels reduce the risk of rickets and osteomalacia (soft, weak bones) and osteoporosis (brittle, fragile bones) later in life
- Muscle Strength and Function: Vitamin D enhances skeletal muscle health. Adequate levels reduce musculoskeletal pain, sarcopenia (muscle loss) and potential falls in the elderly later in life
- Cancer: Vitamin D may reduce the risk of some cancers, including colorectal, breast and prostate cancers (more studies are needed to confirm this)
- Cardiovascular Risk: Vitamin D may have an antiatherosclerotic effect and reduce the risk of hypertension (abnormally high blood pressure), cardiovascular disease or stroke (more studies are needed to confirm this)
- Immune System: Vitamin D receptors are expressed on our immune cells. Vitamin D may help to control our immune response and our susceptibility to infection (more studies are needed to confirm this)
Why aren’t we getting enough vitamin D?
Limited amounts of vitamin D are found in foods such as oily fish, liver, eggs, milk and fortified cereals. But for most people, the bulk of their vitamin D is through the action of sunlight on their skin. During autumn and winter, sunlight is in short supply, particularly in the UK! Official estimates have suggested that 1 in 5 adults may have low vitamin D levels in their bodies.
Where can you get supplements?
For pregnant women and some children up to the age of four, the supplements will be free under the government’s Healthy Start scheme. Others can buy supplements from most supermarkets and pharmacies. It is now up to the government to decide whether to fund free supplements for other groups in the population. Increasing consumption of dietary sources of vitamin D (above) is also recommended.
For more information, please see the below link.
Thanks!
Grace
References:
Vitamin D 2016 Government Health Report [Online]. Available at: Vitamin D health report
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