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Need more sunshine? Seriously, you might!
Nearly all of our vitamin D is made in our body from sunlight so if you’re in one of the groups mentioned on this page then it might be time to get advice from your pharmacist or GP.
But why do you need vitamin D? Vitamin D is important as it helps the body absorb calcium for building strong bones and teeth. The majority of this vitamin is made from the action of sunlight on our skin, as well as a small amount from the foods we eat.
And you might not be surprised to hear that vitamin D deficiency is mostly due to not getting enough intensity of sunlight in this country.
So who is at increased risk of vitamin D deficiency?
Some people have a higher risk of vitamin D deficiency. People in the following groups may not be getting enough vitamin D:
There are people who have an increased need for vitamin D, such as:
- Growing children
- Pregnant women
- Breastfeeding mothers.
People who may be unable to make enough vitamin D from sunlight include:
- people with darker skin
- people who get very little sunlight on their skin because they are housebound, cover their skin or work nights for example
- People with medical conditions where there is poor absorption from the gut (Coeliac, Crohn’s)
- elderly people who have thinner skin.
People who may not get enough dietary vitamin D are:
- People on vegetarian, vegan or very low fat diets
- Breastfed babies whose mothers are deficient (the mother may not have sufficient vitamin D stores to pass on to her baby in her breast milk).
That’s me – what can I do?
- Try to spend time in the sun during the summer months but take care not to burn
- Buy supplements suitable for your age and condition from pharmacies, supermarkets or health food stores
- If you are pregnant, breastfeeding or have children under the age of five Healthy Start vitamins are ideal
- Some foods such as oily fish, eggs and liver naturally contain vitamin D. Some foods such as cereal and margarine may also have vitamin D added.
You can ask your pharmacist or GP about vitamin D and if you’re pregnant or have young children your midwife or health visitor will be able to give you advice.
Vitamin D Quiz!
1. How much time does someone need to spend in the sun to make sure that their body can produce enough vitamin D?
A A few minutes each day during the summer months, around midday
B Everyone needs to get out and sunbathe for as long as possible
C It doesn’t matter as long as they eat a healthy, balanced diet
2. When should you put on sunscreen on a sunny day?
A When your skin feels hot and starts to go red
B After a few minutes in the sun but before you start to turn red or burn
C Before you leave the house
3. How much skin needs to be exposed to sunlight for it to be able to make enough vitamin D?
A Face and forearms with sunscreen
B As much as possible!
C Face and forearms without sunscreen
4. Which of the following groups of food do not contain vitamin D?
A Foods that are fortified such as margarine, some breakfast cereals, and infant formula
B Fruit and vegetables
C Animal fats such as oily fish, liver and some dairy products
5. What can people who cover their skin for cultural reasons, work nights or who are housebound do to make sure they get enough vitamin D?
A Ask their pharmacist about a suitable supplement they could take
B There is nothing they can do
C Try to eat more fruit and vegetables
Click here to download the answers!
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