They are also a great source of dietary Vitamin D. Tins of tuna are convenient, versatile, and cost-effective. 7 Wild salmon is particularly rich in vitamin D – in one study, wild salmon had 75% more vitamin D than farmed salmon. Salmon is one of the best vitamin D sources, containing 668 IU per 100g, on average. Oily fishįish store large quantities of vitamin D in their liver and fat tissues, making oily or fatty fish a great source of dietary vitamin D. This can be quite difficult as vitamin D levels vary considerably between species, whether the fish is wild or farmed and how you cook it. Vitamin D is known as the ‘sunshine vitamin’ because our bodies can actually make and absorb Vitamin D from sun exposure.įish and other seafood can be excellent sources of vitamin D, but it is important to choose the right type. However, because it is not permanently sunny all-year round in the UK, and because not all of us spend lots of time outside in the sun, it is easy for us not to have enough of it in our system. We tend to get most of our Vitamin D from the sun. So 10 micrograms of Vitamin D is equal to 400 IU. 1 microgram of vitamin D is equal to 40 IU. Sometimes the amount of Vitamin D is expressed as International Units (IU). The word microgram is sometimes written with the Greek symbol μ followed by the letter g (μg). Vitamin D is measured in microgramsĪ single microgram is 1,000 times smaller than a milligram. Most people should be able to get all the Vitamin D they need from sunlight on their skin. 2 From late March/early April until the end of September: This also applies to children from the age of one to four. Ideally, if you are at risk of having low Vitamin D levels, you should consider taking a Vitamin D supplement all-year round. Adults – need 10 micrograms every day if they are not often outdoors, live in a care home, have dark skin or fully cover up when they are in the sun.This includes pregnant and breastfeeding women and people at risk of vitamin D deficiency.
Children from the age of one – need 10 micrograms of vitamin D a day.Babies up to the age of 1 year – need 8.5 to 10 micrograms of vitamin D a day.
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