Family Medicine
Vitamin D: why we need it and who is most likely to lack it
Vitamin D helps regulate calcium and phosphate in the body, which are needed for healthy bones, teeth and muscles.
Where do we get it?
- Sunlight: the body makes vitamin D from direct sunlight on the skin.
- Food: oily fish, red meat, egg yolks and fortified foods such as some breakfast cereals.
- Supplements: when needed, with medical advice.
Who is most at risk of low levels?
- People who rarely go outdoors, such as frail or housebound people.
- People who cover most of their skin outdoors.
- People with dark skin.
How much do we need a day?
- Children from age 1 and adults: 10 micrograms a day.
- Babies up to 1 year: 8.5 to 10 micrograms a day.
Beware of high doses
Do not take more than 100 micrograms (4,000 IU) a day if you are an adult or aged 11–17; limits are lower for younger children. Taking too much over a long time can cause calcium to build up in the body, which can damage the heart and kidneys.
If you suspect a deficiency, ask your doctor for a blood test before taking treatment doses.
Note: This content is for general awareness and does not replace a consultation with a doctor. In an emergency, please call 997.
