Vitamin D

Vitamin D is not actually a vitamin at all but a hormone ( we make it in our bodies) and an important one, not only for healthy teeth and bones but for general overall health.

'Sunshine, not food, is where most of your Vitamin D comes from.So even a healthy, well balanced diet, that provides all the other vitamins and goodness you need, is unlikely to provide enough Vitamin D.'  The Association of UK Dietitians.

Vitamin D is needed to help with the intestinal absorption of calcium, magnesium and phosphate as well as for other biological processes. Deficiency in children is a cause of rickets, too little in adults is linked with bone pain and muscle weakness and implicated in other health issues such as dementia, cardiovascular disease and type 2 diabetes.
 It is present only in a few food sources such as oily fish, fish oils, some fortified foods such as fat spreads and egg yolks. A strict vegan, a person with food allergies or following a restricted diet due to religious reasons may struggle to obtain enough from their food intake.

Since most Vitamin D is synthesized after our skin has been exposed to UV radiation (sunlight) anyone who spends a lot of time indoors, has naturally dark skin or covers up (for religious reasons) may not be able to manufacture sufficient.

The NHS recommends that everyone (living in the northern hemisphere) takes a Vitamin D3 supplement during the autumn/winter months, when we have less sunlight. The recommended amount for children  over 5 years and adults is 10 micrograms a day. There are different amounts recommended for infants, elderly people (classified as over 65 !) and other 'at risk' groups.

For most people 10-20 minutes of sun exposure (without burning) should be sufficient and safe in order to manufacture sufficient Vitamin D. 

Vitamin D-the sunshine vitamin !