Vitamin D

If you are not able to get outside so much in the winter months you may wish to consider supplementing your intake.
Vitamin D 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 and bone pain.

Symptoms include muscle pain, bone pain, tingly sensation in hands or feet, muscle weakness

Vitamin D also plays a role in your nervous system, musculoskeletal system and immune system

Government advice is that everyone should consider taking a daily vitamin D supplement during the autumn and winter.
People at high risk of not getting enough vitamin D, all children aged 1 to 4, and all babies (unless they're having more than 500ml of infant formula a day) should take a daily supplement throughout the year.

Good sources of vitamin D
From 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.
The body creates vitamin D from direct sunlight on the skin when outdoors.
But between October and early March we do not make enough vitamin D from sunlight.
Vitamin D is also found in a small number of foods.

Sources include:
• oily fish – such as salmon, sardines, herring and mackerel
• red meat
• liver (avoid liver if you are pregnant)
• egg yolks
• fortified foods – such as some fat spreads and breakfast cereals

Another source of vitamin D is dietary supplements.