Are you getting enough vitamin D? For darker skin tones or if your skin is often covered

If you have darker skin or if you often cover your skin (long sleeves, long trousers, long dresses or scarves), you might not be getting enough vitamin D.

Your body produces vitamin D when your skin is exposed to sunlight. However, people with darker skin tones produce less vitamin D than people with lighter skin. And your body cannot produce vitamin D if you stay indoors or in the shade - or if your skin is covered by clothes.

Fish, meat, milk and eggs contain vitamin D, but not in the amounts that we need.

Why do you need vitamin D?

Children need vitamin D to grow. Adults need vitamin D to strengthen their muscles and bones.

It is particularly important to get enough vitamin D if you are pregnant. Unborn babies need vitamin D, which all comes from the mother.

A vitamin D deficiency may result in illness, body aches, muscle cramps, or a tingling sensation in your hands, arms, feet and legs. You may also feel tired and lack the energy to cope with everyday life.

Talk to your doctor if you suspect you have a vitamin D deficiency.

How to get vitamin D

You can get vitamin D from multivitamins, calcium supplements, vitamin D supplements and vitamin D drops. Be aware that the vitamin D content can vary in different produets.

How much vitamin D do you need?

The Danish Veterinary and Food Administration and the Danish Health Authority recommend that you take the foliowing vitamin D supplements daily:

Children and adults

lnfants (two weeks to two years)

• 10 µg vitamin D per day (400 IU) in the form of vitamin D drops. Ask your doctor or public health visitor.

Children

• 10 µg vitamin D per day (400 IU).

Adults

• 10 µg vitamin D per day (400 IU).

Pregnant and breastfeeding women

10 µg vitamin D per day (400 IU).

lf you do not consume milk or dairy produets, you should combine your vitamin D supplement with a calcium supplement.

Children (one year to nine years) need 500 mg of calcium per day. Adults, pregnant and breastfeeding women and children over the age of 10 need 500-1000 mg of calcium per day.

Frail and elderly

Persons in residential care and nursing homes (regardless of age)

• 20 µg vitamin D per day (800 IU) Persons over the age of 70: 20 µg vitamin D per day (800 IU)

Persons with an increased risk of osteoporosis:

• 20 µg vitamin D per day (800 IU) Regardless of whether you consume dairy produets, you should combine your vitamin D supplement with a calcium supplement

Persons in residential care or nursing homes, persons over the age of 70, and persons with an increased risk of osteoporosis need 800-1000 mg of calcium.

For more information

Read more about healthy eating at www.altomkost.dk/english

You can order pamphlets from The Danish Committee for Health Education at www.kfsbutik.dk/en