![]() people who usually wear clothes that cover up most of their skin when outdoors.people who are not often outdoors, for example if they are frail, housebound or living in a care home.Some groups of the population are at greater risk of not getting enough vitamin D, and the Department of Health and Social Care recommends that these people should take a daily 10 microgram (400IU) vitamin D supplement all year round. However, everyone should consider taking a daily vitamin D supplement during the autumn and winter when we cannot make vitamin D from sunlight.įor babies and children, see vitamins for children. It's difficult to get all the vitamin D we need from our diet and we get most of our vitamin D from the action of the sun on our skin.įrom late March/April to the end of September, you can make vitamin D from sunlight by having short daily periods of sun exposure without sunscreen. Vitamin DĪdults need 10 micrograms (400 International Units or IU) of vitamin D a day. fish where you eat the bones, such as sardines and pilchardsĪlthough spinach contains a lot of calcium, it also contains oxalate, which reduces calcium absorption, and it is therefore not a good source of calcium.bread and anything made with fortified flour.plant-based drinks (such as soya drink) with added calcium.green leafy vegetables, such as broccoli, cabbage and okra, but not spinach. ![]() You should be able to get all the calcium you need by eating a varied and balanced diet. CalciumĪdults need 700mg of calcium a day. You should be able to get all the nutrients you need for healthy bones by eating a balanced diet.Ī good diet is only one of the building blocks for healthy bones, which also includes exercise and avoiding certain risk factors for osteoporosis. Poor bone health can cause conditions such as rickets and osteoporosis and increase the risk of breaking a bone from a fall later in life. ![]() You need sufficient calcium to keep your bones healthy and vitamin D to help your body absorb calcium. Image was incorporated into the webpage during the subscription term and can be used indefinitely in the same page - subject to thinkstock subscription rules.More info is at the bottom of this page regarding ThinkStock licensing: Ī healthy balanced diet will help you build healthy bones from an early age and maintain them throughout your life. Piotr_malczyk / Thinkstock The stock library no longer exists.
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