Getting enough Vitamin D

In the UK around 50% of white people and 90% of people of colour are deficient in Vitamin D. Make sure you keep your Vitamin D levels up during the dark winter months. Vitamin D is essential for keeping bones strong and may help to prevent depression and heart disease.

90% of Vitamin D is made by the skin when the sun shines on it. However from October to April the sun is not strong enough in the UK to produce this effect. People with spina bifida, who find it hard to get outdoors every day, may be at particular risk of deficiency.

During the warmer months, try to get out for half an hour a day avoiding strong midday sun and getting burnt.

During the dark winter months, you can:

• take a 10ug supplement of Vitamin D each day to prevent deficiency.
• top up your vitamin intake with oily fish and fortified foods such as dairy products and cereals.
• try to go out for half an hour a day when the weather is warm enough.
• ask your GP to check your Vitamin D levels.

You can buy Vitamin D supplements or vitamin drops containing Vitamin D (for under 5s) cheaply from most pharmacies and supermarkets. Women and children who qualify for the Healthy Start scheme can get free vitamins.

Ask your GP to check your Vitamin D levels. If you have kidney impairment you may need a prescription for active Vitamin D.