Vitamin D plays a crucial role in regulating calcium and phosphate levels in the body, which are essential for healthy bones, teeth, and muscles.
A deficiency in vitamin D can lead to bone deformities like rickets in children and bone pain from osteomalacia in adults.
To ensure sufficient vitamin D intake, daily supplements are recommended year-round for individuals at higher risk of deficiency, all children aged 1 to 4, and infants (unless they consume over 500ml of infant formula daily).
Good dietary sources of vitamin D include:
- Oily fish such as salmon, sardines, herring, and mackerel
- Red meat
- Liver (though it should be avoided during pregnancy)
- Egg yolks
- Fortified foods like certain fat spreads and breakfast cereals
While the body can produce vitamin D when skin is exposed to direct sunlight, sunlight alone isn’t sufficient for adequate production from October to early March.
In these months, supplements offer a reliable alternative source of vitamin D.
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