By chance during the hottest week of the year so far, new government advice has been issued on vitamin D, which apply especially in the UK winter. It’s been widely reported in the media.


Unlike other vitamins, we don’t need to get vitamin D from food. It is made in the skin by the action of UVB rays in sunlight. Too much sun, of course, damages the skin. Most of the UK population doesn’t have enough sunlight for half the year ( October to April ) to make enough of this vitamin.


Foods containing vitamin D include oily fish and those with added vitamin D ( " fortified " ).


Vitamin D is important for strong and healthy bones ( though helping absorption of calcium and phosphorus in our diet ). It also seems to be important for muscles and general health.


Growing children, pregnant and breast-feeding women need extra vitamin D.


People who get very little sunlight on their skin are at risk of vitamin D deficiency. Even in the UK summer and the Philippines this may be from staying indoors a lot ; covering up and strict sunscreen use when outdoors ; and those with darker skin. Other factors, such as thinner skin in elderly people and medical conditions, may mean enough vitamin D can’t be made in the skin.


While severe vitamin D deficiency may cause weak and distorted bones ( rickets in children ; osteomalacia in adults ) ; mild deficiency may simply cause general tiredness, aches and pains ( for which there are many other causes ).



Vitamin D supplements are widely available from supermarkets and pharmacists both in the UK and the Philippines.


The UK government advice is just that. My purpose, as always, is to inform ( not advise ). Personally I have read the updated advice with interest, and don’t consider I need to take regular vitamin D supplements ( diet and sun exposure sufficient ). However, it may be worthwhile reading more about the topic, the best links in my opinion being here :- 1, 2, and 3.