Vitamin D is crucial for regulating calcium and phosphate levels in the body, which are vital for the health of bones, teeth, and muscles.
A lack of vitamin D can lead to bone deformities like rickets in children and bone pain from osteomalacia in adults.
To ensure adequate vitamin D intake, individuals at higher risk of deficiency, all children aged 1 to 4, and infants (unless consuming over 500ml of infant formula daily) should take a daily supplement year-round.
Good sources of vitamin D include:
- Oily fish such as salmon, sardines, herring, and mackerel
- Red meat
- Liver (should be avoided during pregnancy)
- Egg yolks
- Fortified foods like certain fat spreads and breakfast cereals
The body can also produce vitamin D when the skin is exposed to direct sunlight, but from October to early March, sunlight alone is not sufficient for adequate vitamin D production. Supplements are an alternative reliable source of vitamin D.
