What is vitamin D? A deficiency can lead to CANCER, diabetes and even multiple … – Express.co.uk

Can you ever get too much vitamin D?
VP: Yes, it is a fat soluble vitamin that the body can store. When choosing a supplement Boots recommend that you do not take more than 25 micrograms a day, as this is the safe upper limit (SUL) as currently outlined by the governments expert group on vitamins and minerals

How can we boost our vitamin D levels in the winter? 
VP: Vitamin D is called the “sunshine vitamin” because most of the vitamin D we need is made by sunlight on the skin. A northern latitude, dark skin pigmentation, covering the skin, being housebound or spending very little time outdoors (office workers, night-shift workers) and wearing sunscreen all limit the opportunity to manufacture vitamin D.

We always recommend customers use a SPF sun cream when exposed to sunlight. Dietary sources of vitamin D such as oily fish and eggs are important too, but the average UK daily diet provides just 2.8 micrograms (women) and 3.7 micrograms (men).

Is it the same if you get it from food as if you get it from the sun? 
Boots UK Pharmacist, Tom Kallis said: Ultimately they’re the same, dietary sources of vitamin D are colecalciferol, which is the same substance which is produced in the body via sunlight; it’s two ways to achieve the same thing, whether you get it by diet or by sun, but it’s a lot more difficult to get the full amount from dietary sources alone though – the majority of our vitamin D will be made from sunlight.

What is the RDA for vitamin D and how long will it take for you to get that in the UK? 
TK: Oral RDA is 10 micrograms for vitamin D in pregnancy or over 65s, 5 micrograms is the RDA found in most supplements for the general population. However, the time it takes for vitamin D to be produced via sunlight varies depending on the season, time of day and skin type. Darker skin will shield some of the UVB rays needed to produce vitamin D due to the pigments in the skin, so it will take longer to produce for these people.

Also direct sunlight (at midday) will give the greatest abundance of UVB rays that penetrate through the atmosphere (making vitamin D production quicker) than in early morning or late afternoon. The further away from the equator also affects how much UVB penetrates through the atmosphere – much more penetrates when the sun is overhead closer to the equator.

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