Vitamin D

It’s one of the most important vitamins for the human body to thrive, but it’s also the one we’re most commonly deficient in. Across the UK, lack of vitamin D is a problem for 1 in 5 adults, especially in winter and spring as a result of the lack of sunlight.

We need vitamin D to keep our bones, teeth and muscles healthy, and without it we’re at risk of bone deformities, including osteomalacia in adults and rickets in children.

Where do you get Vitamin D?

Vitamin D is a vitamin that we should be able to produce ourselves - but it requires direct sunlight on the skin when we’re outdoors. From late March to the end of September, we should be able to make everything we need from sunlight - but between October and March, there’s no way to make enough from the sunlight we receive during the day.

You can also find vitamin D in a small number of foods, such as egg yolks, red meat and oily fish. Some foods including breakfast cereals and spreads are fortified with vitamin D, which can help supplement the amount you get from the sun.

How much do I need?

You need about 10 micrograms of vitamin D a day, but if you spend most of your time indoors, or if you’re trying to navigate the darker months between summer and spring, you should seriously consider taking a daily supplement.

If you’re at risk of vitamin D deficiency, you should take a daily supplement of vitamin D to top up your levels:

• If you’re not often outdoors, or if you’re housebound and can’t get outside to soak up the sun

• If you usually wear clothes that cover up most of your skin when you’re outdoors

• If you have dark skin, you may also not make enough vitamin D from sunlight

You can buy vitamin D supplements in tablet or droplet form at most supermarkets or at a pharmacy near you. To find your nearest pharmacy, you can use our pharmacy finder tool and give them a call to check they have vitamin D supplements in stock.

How much can I safely take?

Don’t take more than 100 micrograms of vitamin D a day, as it can be harmful to your body, causing too much calcium to build up, weakening your bones and damaging your kidneys and heart. 10 micrograms should be more than enough for most people, but if you’re concerned and need some advice, speak to your local pharmacy team. Your community pharmacist is a trained medical professional who will be able to offer advice on which vitamin supplements are right for you, and will guide you through the process of selecting the daily supplements that will help you maintain a healthy body.

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To take care of your teeth and bones regardless of the weather, check out your nearest chemist and have a chat with a friendly pharmacist to get to grips with the vitamins and minerals your body needs to work at full capacity on a daily basis.