Vitamin D plays a key role in regulating the levels of calcium and phosphate in the body, which are essential for maintaining healthy bones, teeth, and muscles.
A deficiency in vitamin D can result in bone deformities like rickets in children and bone pain due to osteomalacia in adults.
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To ensure sufficient vitamin D intake, those at higher risk of deficiency, all children aged 1 to 4, and all infants (unless they consume more than 500ml of infant formula daily) should take a daily supplement throughout the year.
Good sources of vitamin D include:
- Oily fish like salmon, sardines, herring, and mackerel
- Red meat
- Liver (avoid during pregnancy)
- Egg yolks
- Fortified foods such as certain fat spreads and breakfast cereals
The body also produces vitamin D when the skin is exposed to direct sunlight, but from October to early March, the body cannot generate enough vitamin D from sunlight alone. Dietary supplements are another reliable source of vitamin D.
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