The importance of vitamin D this autumn and winter

Image of salmon, cheese, vitamin D supplements with added text 'The importance of Vitamin D'

The Public Health Agency (PHA) recommends that everyone should consider taking a vitamin D supplement this autumn and winter to help keep bones, teeth and muscles healthy.

Vitamin D is an essential vitamin that everyone needs to stay healthy, and we get it from three main sources – food, sunlight and supplements.

Our bodies get some vitamin D from a healthy balanced diet that includes foods like oily fish (such as salmon, mackerel, trout, kippers and sardines), eggs, meat and dairy products, along with foods that have been fortified with vitamin D such as breakfast cereal.

Dr Hannah McCourt, Health and Social Wellbeing Improvement Manager at the PHA, said: “During the summer months, from late March/early April to the end of September, our bodies can make the vitamin D we need from food and sunlight on our skin. However, during the autumn and winter months, with reduced daylight, we advise everyone to consider taking a 10 microgram supplement of vitamin D every day to help keep bones, teeth and muscles healthy.”

Certain people need to take a 10 microgram vitamin D supplement every day throughout the year. These include:

  • Women who are pregnant and/ or breastfeeding;
  • Breastfed babies from birth;
  • Babies who get less than 500ml (about a pint) of infant formula a day;
  • All children aged one to five-years-old;
  • People over the age of 65;
  • People who have little exposure to the sun e.g., those who are housebound or confined indoors for long periods and those who cover their skin for cultural reasons;
  • People with dark skin e.g., people of African, Afro-Caribbean or South Asian family origin.

Dr McCourt concluded: “You can buy vitamin D supplements at your local community pharmacy and most supermarkets. It’s important to remember that parents who have children under four years or those who are pregnant and on benefits, or pregnant and under 18, are entitled to Healthy Start vouchers – visit www.healthystart.nhs.uk for more information. If you are not sure which supplements to take, ask your pharmacist, GP or health visitor for advice.”

For more information on vitamin D, visit the PHA website at www.pha.site/vitaminD