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How much Vitamin D should you take?

For strong bones, teeth and muscles everyone should consider taking vitamin D in winter. A lack of vitamin D can cause muscle soreness and bone pains. Vitamin D regulates calcium and phosphate which are essential for building strong bones and promoting muscle recovery.

The recommended daily intake for vitamin D is 10 micrograms per day. Sometimes the amount of vitamin D is expressed as International Units (IU). 1 microgram of vitamin D is equal to 40 IU. So 10 micrograms of vitamin D is equal to 400 IU.

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

  • egg yolks

  • fortified foods – such as some fat spreads and breakfast cereals

It's difficult to get enough vitamin D through food alone so most of us will benefit from taking daily or weekly supplements. However do not exceed 100 micrograms of vitamin D in a day as this can be harmful.

Don't take vitamin D on an empty stomach as it is not well absorbed. Vitamin D is fat soluble and therefore it is best taken with a meal.



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