Vitamin D supplement
It’s that time of the year again. Vitamin D supplements are essential during the Autumn/Winter seasons because of the lack of exposure to sunlight. Days become shorter and we are not able to soak up the sun as we would do during Spring/Summer months.
Vitamin D cannot be made by our body and can be synthesised only when exposed to sunlight or via the consumption of foods rich in vitamin D or fortified with vitamin D and supplements.
Sources:
Sunlight
Dairy products which are sometimes fortified with vitamin D
Oily fish: salmon, sardines, trout, eel, herring
Egg yolk, meat, liver (avoid if pregnant)
Cod liver oil (Avoid if pregnant)
Fortified breakfast cereals, fortified plant-based drinks, formula milk
Why is Vitamin D so important?
All adults and children over one should consider taking Vitamin D supplements between October and March.
It is essential to maintain healthy bones, muscles and teeth with calcium and phosphorus essential minerals. Even with a healthy balanced diet you wouldn’t be able to get enough vitamin D. Moreover, having a diet rich in calcium will not ensure the absorption of the mineral if not enough vitamin D is present in the body.
Low vitamin D will lead to:
Rickets
Osteoporosis
Osteomalacia
Issues with the immune systems (more research is needed in this area)
Requirements:
Breastfed babies:
It is recommended to give 8.5-10mcg of vitamin D supplements all year round.
Requirements for formula-fed babies
If your baby is having 500ml or more of infant formula, there is no need to supplement as formula is already fortified.
Requirements for toddlers
From age 1 to 5 it is recommended to give 10mcg of vitamin D supplement all year round, unless your little ones are consuming 500ml or more of infant formula.
People at high risk should consume a daily supplement of vitamin D all year round.
Who is at risk?
Babies and children that do not spend enough time outdoor
Breastfeeding and pregnant women
People that have dark skin
Adults over 65 as their skin starts to loose the ability to synthesise vitamin D
Individuals that cover their skin for cultural/religious beliefs
Individuals that live in very polluted areas
Although the sun is the main source of vitamin D, it is important to bear in mind that exposing your little one and yourself to the sun between 10 am -4 pm can be very dangerous for your skin and increase the risk of cancer. Apply sunscreen, regularly seek shades and avoid exposing yourself when the sun’s rays are very strong.
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