This applies to adults, including pregnant and breastfeeding women and the elderly, and children aged 11 to 17 years.Ĭhildren aged 1 to 10 years should not have more than 50 micrograms (2,000 IU) a day. If you choose to take vitamin D supplements, 10 micrograms a day will be enough for most people.ĭo not take more than 100 micrograms (4,000 IU) of vitamin D a day as it could be harmful. This can weaken the bones and damage the kidneys and the heart. Taking too many vitamin D supplements over a long period of time can cause too much calcium to build up in the body (hypercalcaemia). What happens if I take too much vitamin D? See the Healthy Start website for more information. Women and children who qualify for the Healthy Start scheme can get free supplements containing vitamin D. You can buy vitamin D supplements or vitamin drops containing vitamin D (for under 5s) at most pharmacies and supermarkets. formula-fed and are having less than 500ml (about a pint) of infant formula a day, as infant formula is already fortified with vitamin DĬhildren aged 1 to 4 years old should be given a daily supplement containing 10 micrograms of vitamin D throughout the year.The Department of Health and Social Care recommends that babies from birth to 1 year of age should have a daily supplement containing 8.5 to 10 micrograms of vitamin D throughout the year if they are: You should consider taking a daily supplement containing 10 micrograms of vitamin D throughout the year. If you have dark skin – for example you have an African, African-Caribbean or south Asian background – you may also not make enough vitamin D from sunlight. usually wear clothes that cover up most of their skin when outdoors.are not often outdoors – for example, if they're frail or housebound. The Department of Health and Social Care recommends that adults and children over 4 take a daily supplement containing 10 micrograms of vitamin D throughout the year if they: Some people will not make enough vitamin D from sunlight because they have very little or no sunshine exposure. You may choose not to take a vitamin D supplement during these months. Should I take a vitamin D supplement? Advice for adults and children over 4 years oldĭuring the autumn and winter, you need to get vitamin D from your diet because the sun is not strong enough for the body to make vitamin D.īut since it's difficult for people to get enough vitamin D from food alone, everyone (including pregnant and breastfeeding women) should consider taking a daily supplement containing 10 micrograms of vitamin D during the autumn and winter.īetween late March/early April to the end of September, most people can make all the vitamin D they need through sunlight on their skin and from a balanced diet. So 10 micrograms of vitamin D is equal to 400 IU. 1 microgram of vitamin D is equal to 40 IU. Sometimes the amount of vitamin D is expressed as International Units (IU). The word microgram is sometimes written with the Greek symbol μ followed by the letter g (μg). This includes pregnant and breastfeeding women, and people at risk of vitamin D deficiency.īabies up to the age of 1 year need 8.5 to 10 micrograms of vitamin D a day.Ī microgram is 1,000 times smaller than a milligram (mg). How much vitamin D do I need?įrom about late March/early April to the end of September, the majority of people should be able to make all the vitamin D they need from sunlight on their skin.Ĭhildren from the age of 1 year and adults need 10 micrograms of vitamin D a day. In the UK, cows' milk is generally not a good source of vitamin D because it is not fortified, as it is in some other countries. fortified foods – such as some fat spreads and breakfast cerealsĪnother source of vitamin D is dietary supplements.oily fish – such as salmon, sardines, herring and mackerel.Vitamin D is also found in a small number of foods. The body creates vitamin D from direct sunlight on the skin when outdoors.īut between October and early March we do not make enough vitamin D from sunlight. Good sources of vitamin Dįrom about late March/early April to the end of September, most people should be able to make all the vitamin D they need from sunlight. But there is currently not enough evidence to support taking vitamin D solely to prevent or treat COVID-19. There have been some reports about vitamin D reducing the risk of coronavirus (COVID-19).
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