How much vitamin D do you need per day?

21st October 2019

Like all vitamins, vitamin D is essential for the body. It helps to regulate the amount of calcium and phosphate in the body, and in turn helps to maintain the health of your teeth, bones and muscles.

Vitamin D is a fat-soluble vitamin which functions like a steroid hormone in the body. Known as the ‘sunshine vitamin’, it is made in your skin when exposed to sunlight. For this reason, many people assume that getting vitamin D is easy but actually, it is one of the most common vitamin deficiencies that there is.

It’s important to get your daily recommended intake of vitamin D, as to not do so can lead to problems with your bones, teeth and immune system.

How much vitamin D do you need per day?

The amount that you need is consistent from the age of 1 year old, all through adulthood. The daily recommended intake of vitamin D is 10 micrograms. 

This is the same for those at risk of vitamin D deficiencies and pregnant or breastfeeding women. However, babies under the age of 1 year old only need 8.5 micrograms.

How do I get the vitamin D I need?

During the Spring/Summer months, most people can get all the vitamin D that they need from direct sunlight. However, your body does not absorb the vitamin from the sunlight; the body creates the vitamin when sunlight is directly on the skin.

However, during the less sunny months, most people don’t get enough vitamin D (due to the fact there is less sunlight). From October to early March, it’s important that you ensure you are getting enough vitamin D in other ways.

Although it’s not particularly abundant, a select number of foods do contain vitamin D. This includes:

  • Egg yolks
  • Oily fish (salmon, mackerel, sardines)
  • Red meat

Many people mistakenly think that all sources of calcium are also sources of vitamin D. However, cow’s milk is generally not a good source in the UK because it isn’t fortified. However, in places such as America, this can differ.

Should I take a vitamin D supplement?

If you have been tested and been found to be vitamin D deficient then you may be prescribed a supplement to ensure you get the right amount.

Fultium D3 is a prescription-only medicine, used in the prevention and treatment of vitamin D deficiencies. You can get Fultium D3 from UK Meds, following an appropriate online consultation.

If you don’t have a vitamin D deficiency, but want to make sure that your body is getting all that it needs, you may want to consider a daily multivitamin, alongside a healthy, balanced diet.