#Vitamin d video mega free#

Babies under one – max 25mcg (1000IU) a day.

Children aged 10 and under – max 50mcg (2000IU) a day.

The NHS advises the following upper safety limits for vitamin D: Taking too much vitamin D over a long period of time can cause calcium to build up in the body, which can actually weaken bones and damage your heart and kidneys. Taking between 10 and 50mcg a day is unlikely to cause harm, but bear in mind more is not necessarily better. The NHS says 10mcg a day is enough for most of the population to avoid a deficiency, but many supplements contain much higher doses.Ģ5mcg is a common 'high-strength' option from supermarkets, discounters and pharmacies, but supplements containing 50 or even 100mcg are also widely available. Vitamin D is a fat-soluble vitamin, so it's best to have your supplement with food for optimum absorption.īest Buy sun creams – top protection for when you are out in the sun, and the products to avoid Can you take too much vitamin D and what are the risks? Some foods, such as cereals, yoghurt drinks and mushrooms are also fortified with vitamin D, but these are usually low amounts, so it's still worth opting for a supplement to ensure you get enough. You can find out more in our guide to vitamin D supplements for children.

Babies on formula milk don't need an additional supplement as it already contains vitamin D. This includes pregnant and breastfeeding women.īreastfed babies should also have between 8.5-10mcg a day. This is why the NHS recommends that between October and March, everyone above the age of one takes a daily supplement containing 10mcg (micrograms) of vitamin D (confusingly, sometimes also written as 10μg, or 400IU – International Units). But during the winter there isn't enough sun (or the correct wavelength of UV radiation) to make vitamin D this way in the UK. Vitamin D is sometimes referred to as the 'sunshine vitamin' as your body makes it when exposed to the sun.įive to 15 minutes in the sun before 11am or after 3pm, without sunscreen, and with forearms and lower legs uncovered, should be enough exposure in the summer months.

This is especially key during winter, when there are more colds and bugs going around. Vitamin D also plays an important role in keeping your immune system functioning properly. This is because it helps you absorb calcium and phosphorous from food.Ī deficiency can cause weakened bones – this can lead to rickets in children and osteomalacia in adults. Vitamin D is important for the health of your bones, muscles and teeth.

#Vitamin d video mega free#

Tips for living well: get our free Food & Health newsletter – shop savvy, eat well, stay healthy Why is vitamin D important? Read on for advice on how much to take and when, who's more at risk of deficiency, whether you really need vitamin K as well, the facts on vitamin D and Covid, and the cheapest places to buy vitamin D tablets, sprays and gummies. Gummies and chews are popular, but watch out for added sugar, and for high salt levels in soluble versions.Tablets are the cheapest option, particularly own-brand or generic versions.Don't overdo it as vitamin D can build up in the body - 100mcg (4000IU) is the maximum safe daily dose for adults.Everyone is advised to take a vitamin D supplement containing at least 10 micrograms (400IU) a day during winter months, and those more at risk of deficiency should take it all year round.It's also hard to get enough from diet alone. This is because vitamin D plays a key role in immune and bone health, and you can't get enough from the sun between October and March in the UK.

Experts agree it's the one vitamin we should all be taking in the UK, especially during the winter months. While some of the health claims around vitamin D might have been exaggerated, the buzz around this nutrient isn't without reason.