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Vitamins and Minerals

How Much Vitamin D Do I need?


In the United Kingdom, 50% to 88% of the people have vitamin D deficiency. Vitamin D is important for maintaining strong bones, protecting us from infections, and regulating calcium levels. In addition, vitamin D deficiency in pregnancy is linked to an increased risk of pre-eclampsia, gestational diabetes, urine infections and caesarian section deliveries. There is also evidence that vitamin D helps the placenta to attach to the womb and the embryo to be successfully implanted.

In 2016, the Scientific Advisory Committee for Nutrition (SACN) recommended that everyone should have 10 µg a day of vitamin D to prevent severe vitamin D deficiency, including pregnant women and women who are breastfeeding their babies. However, this amount will not be sufficient for older children and adults to achieve and maintain optimum vitamin D levels which are between 75 nmol/L and 250 nmol/L. For healthy serum levels, we need between 50 ug (2,000 IU) a day and 100 ug (4,000 IU) a day.

The amount of vitamin D found in foods will not sufficient to provide the enough vitamin D. Therefore, even with a healthy balanced diet, we will still need a vitamin D supplement.

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