Healthy Body

How Much Vitamin D Do You Really Need?

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Given the lack of sun available to us in winter (welp), it’s probably a good idea to supplement it with a vitamin.

Vitamin d not only helps to keep our bones and teeth healthy, it can give our immune system a boost too – something we could all do with after the year we’ve had.

Around one in five of us are vitamin D deficient during October and March winter months and, as we’ve been inside a lot more this year, many of us might not have been getting the same amount of vitamin D that we normally would.

So how do we know how much really need to be getting every day?

Luckily, we’ve got the answer for you. Vitl.com, a personalised vitamin supplement company have come up with this handy online tool which roughly estimates how much vitamin D you need and which vitamin-D-rich-foods should be included in your diet. They base the calculations on your:

  • Weight
  • Time spent in direct sunlight
  • Skin’s exposure to sun

The calculator reveals an estimate on how much IU (International Unit) of vitamin D an individual needs each day and what this equates to in relation to food.

But, the tool also highlight just how hard it is to get sufficient levels of vitamin D from food alone, which makes supplementing, especially during these winter months, absolutely crucial for many. For example, a 10 stone person, who spends less than 15 minutes in strong direct sunlight on their hands only, needs approximately 3780 IU (94.5 ug) of vitamin D a day, which is equal to:

  • 3,436 hard-boiled eggs
  • 1,890 servings of pork
  • 1,575 cups of almond milk
  • 1,512 cups of orange juice
  • 663 servings of canned tuna

As you can see, it’s pretty hard to get enough vitamin D from just food alone, so taking a supplement like the Vitl supplement can give you just the right amount.

Elizabeth Stewart, Registered Associate Nutritionist for Vitl.com said: “Maintaining a balanced diet is crucial for meeting your daily requirements of each of the essential nutrients. What this tool shows, however, is that for some of those nutrients (in this case vitamin D) it is extremely difficult to obtain sufficient levels from food alone.

“Vitamin D is essential for many functions in the body, including the maintenance of healthy bones, teeth, muscles and the immune system. The current government guidelines state that supplementing 10ug per day throughout the winter months (October – March) is recommended, with less exposure to direct sunlight – our main source of the vitamin.”