With winter well and truly upon us, it's important to make sure we have enough vitamin D.
Between October and early March, humans do not make enough vitamin D from sunlight. Vitamin D is important as it helps regulate the amount of calcium and phosphate in the body
These nutrients are needed to keep bones, teeth and muscles healthy. A lack of vitamin D can lead to bone deformities such as rickets in children, and bone pain caused by a condition called osteomalacia in adults.
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Vitamin D deficiency symptoms:
It can be difficult to notice a vitamin D deficiency through symptoms as often they will not appear for several months or years. However, medical research has revealed some signs to look out for.
- Tiredness
- Illness
- Bone pain
- Back pain
- Depression
- Hair loss
- Muscle pain
Vitamin D foods:
Vitamin D is found in a small number of foods. Some of the best sources include:
- oily fish – such as salmon, sardines, herring and mackerel
- red meat
- liver
- egg yolks
- fortified foods – such as some fat spreads and breakfast cereals
Government advice is that everyone should consider taking a daily vitamin D supplement during the autumn and winter. Children from the age of 1 year and adults need 10 micrograms of vitamin D a day.
Babies up to the age of 1 year need 8.5 to 10 micrograms of vitamin D a day.
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