How much Vitamin D do you need a day as study finds deficiency in Covid patients?
The link between Covid-19 and lack of Vitamin D in patients suffering from the virus has once again been highlighted, in a new study suggesting 80% of patients had a lack of the vitamin.
Vitamin D, a hormone which is processed in the kidneys, is known to give a boost to the immune system – and it’s been suggested that supplements could help Covid-19 patients maintain healthy muscle and bone as well.
Its benefits on the immune system are pretty well-known, especially when it comes to fighting such infections as the common cold.
But just how much Vitamin D does a person need per day – and how can you make sure you’re getting enough?
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How much Vitamin D per day do you need?
According to the NHS website, you should take around 10 micrograms of Vitamin D a day between October and early March.
This applies to adults and children aged one and over – babies aged up to one year need around 8.5-10mg per day.
Between those other months, they have said that most people will be able to get as much vitamin D as they need from sunlight on their skin – although it is also present in certain foods.
If you choose to take a Vitamin D supplement, 10 micrograms a day will be enough for most people – taking too much over a long period of time can cause too much calcium to build up in the body, leading to weakening of the bones and possible damage to the kidneys and heart.
However too little can also lead to diseases such as rickets in children – which affects bone development – or osteomalacia in adults, which can also cause bones to soften.
You should not take more than 100 micrograms of Vitamin D per day as this could prove harmful – while children aged 1-10 years old should not have more than 50 micrograms a day, while 25 micrograms per day is the limit for babies aged 12 months and under.
Some people may have medical conditions which mean they should limit how much Vitamin D they take – if you are in any doubt, consult your doctor about this.
What foods contain Vitamin D?
As well as sunlight, Vitamin D is found in the following foods:
- Oily fish – such as salmon, sardines, mackerel and herring
- red meat
- liver
- egg yolks
- fortified foods – these include some fat spreads and some breakfast cereals
You cannot overdose on Vitamin D from sunlight, but you should always remember to cover up or protect your skin if you are going to be in the sun for long periods of time.
Who could be deficient in Vitamin D?
According to the NHS the people most likely to suffer from a Vitamin D deficiency include those who are housebound, living in an institution such as a care home, or those who wear clothes that cover most of their skin up when they are outdoors.
People from African, African-Caribbean or south Asian backgrounds may also not get enough Vitamin D from sunlight.
All of the above groups should consider taking a Vitamin D supplement all year round.
MORE: Boots Covid test: When will it be available and how much is it?
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