Nutrition in the News – vitamin D recommendations change

Raw salmon fillet

It has been a miserable day weather wise, so it’s a good time to look at the new vitamin D recommendations. Vitamin D is made by the body by the action of sunlight on skin.

New recommendations

A recent government report recommended that everyone needs 10 micrograms a day of the vitamin. This is a change from the previous recommendation which were that only those over 65, pregnant and lactating women and children needed supplements. It was believed that others could get enough from the action of sunlight on skin.

Now the recommendation has changed and a supplement is recommended in winter months to ensure people are meeting this amount, as it is recognised that it is difficult to meet the target amount by diet alone.

Which foods contain vitamin D?

Foods containing vitamin D include cod liver oil, oily fish, eggs, liver, margarine, and breakfast cereals, however if you don’t eat oily fish everyday (and it is not recommended to eat it every day due to fish stocks and contamination risk), it is difficult to come close to an intake of 10 micrograms per day.

How do you make vitamin D in the summer?

To produce vitamin D in the summer months, you need to get short bursts of sunlight without using sunscreen, but ensure you don’t get burnt.

Why is vitamin D important?

Vitamin D is important to maintain calcium and phosphate in the body, which is vital for growth and maintenance of healthy bones, teeth and muscles. Deficiency causes rickets (in children) and osteomalacia (in adults). It is also vital to maintain a healthy immune system.

This BBC article and NHS choices page explain more about the changes:

http://www.bbc.co.uk/news/health-36846894

http://www.nhs.uk/news/2016/07July/Pages/The-new-guidelines-on-vitamin-D-what-you-need-to-know.aspx

 

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