Back to knowledge libraryVitamin D
What is Vitamin D?
Vitamin D is a vitamin required for good health. This vitamin helps with the absorption of calcium, which is essential for strong bones to prevent the development of osteoporosis. The UK government recommends a vitamin D intake of 10ug per day for adults. For example eating 2 boiled eggs, 60g steamed salmon and 30g bran flakes would meet the daily intake target.
What is the role of Vitamin D?
Vitamin D assists the body in taking up calcium and use it to keep muscles and bones healthy. This vitamin helps the immune system to function correctly and to regulate the amount of calcium and phosphate in the body. A lack of vitamin D can lead to bone deformities in children and osteoporosis in adults. Vitamin D has also been linked to the regulation of sleep, with a lack of Vitamin D associated sleeping issues.
What foods contain Vitamin D?
The main source of vitamin D is the skin converting sunlight to vitamin over the summer periods. In the winter months it is recommended for individuals to have a vitamin D because there is less sunlight. Foods rich in vitamin D include oily fish like salmon, sardines, herring and mackerel, red meat, liver, egg yolks and fortified foods such as breakfast cereals
Further Resources:
References:
National Institutes of Health (2022). Vitamin D. Available at:
https://ods.od.nih.gov/factsheets/VitaminD-Consumer/ [Accessed 02 September 2024].
National Health Service (2020). Vitamin D. Available at:
https://www.nhs.uk/conditions/vitamins-and-minerals /vitamin-d/ [Accessed 02 September 2024].
Public Health England (2016). Government Dietary Recommendations: Government recommendations for
energy and nutrients for males and females aged 1–18 years and 19+ years. Available at:
https://assets.publishing.service.gov.uk/media/5a749fece5274a44083b82d8/government_dietary_recommendations.pdf [Accessed 21 Aug 2024].
Romano et al.,(2020). Vitamin D and Sleep Regulation: Is there a Role for Vitamin D? Current Pharmaceutical Design, 26(21). https://doi.org/10.2174/1381612826666200310145935
Written By:
Lucy Clarkson, SENR Nutritionist and Database Support, myfood24.