Vitamin D is one of the key nutrients our bodies need to function properly. Helps regulate the amount of phosphate and calcium needed to keep bones, teeth and muscles healthy You may.
She explained: Get enough.
“Add to this our predominantly indoor lifestyle and heavy use of sunscreen, and it is no surprise that around 25% of the UK population is vitamin D deficient.”
If you do decide to take a supplement for this reason, Graham recommends choosing one that contains the “more nutritious” vitamin D3.
Vitamin D3 comes from animals and sunlight, while D2 comes from plants.
Mr Graham said:
“The government recommends 10ug/400IU per day, but it’s important to know that this is a level given to prevent disease, not for optimal health.
“Supplements contain approximately 1,000 IU to 4,000 IU, which is considered safe for humans.
“People diagnosed with vitamin D deficiency may need higher doses of vitamin D. Your GP can check your levels with a blood test, and there are private testing options that you can do at home.”
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The NHS advises against taking more than 4,000 IU of vitamin D per day as it can be ‘harmful’.
Graham shared other ways to increase your vitamin D intake.
“Spend as much time outside as possible,” she said.
“A study of white adults aged 20-60 in the UK examined how much time they needed to spend outdoors in order to get adequate vitamin D levels year-round without getting sunburned.
“They need to expose their forearms and legs to direct sunlight for nine minutes each day, especially at lunch, between March and September to keep their vitamin D levels above the winter requirement of 25 nmol/L. I calculated.
“Another study found that people with darker skin needed 25 minutes a day in the same month. People over 60 have a reduced ability to produce vitamin D in their skin.” Therefore, it is recommended that you take supplements because you are at a disadvantage.
She added:
“Dietary sources containing the active form of vitamin D3 (cholecalciferol) are primarily from animal sources such as beef liver, fatty fish, mackerel, salmon, trout, tuna, sardines, cod liver oil, egg yolks and cheese. .
“Pork, chicken, and turkey also contain small amounts of vitamin D. To get enough to meet your daily needs, eat one large salmon fillet or 10 eggs a day. It is almost impossible to get enough from diet alone.”
