Everyone should take vitamin D supplements to keep their bones and muscles healthy. The amount you need depends on your age, skin color, condition and season.
Irish people do not get enough vitamin D from their diet or from the effects of the sun on their skin.Therefore, it is recommended to take a vitamin D supplement.The amount you need depends on your age, skin color, condition and time of year.
Here is how much and when different people need to take vitamin D supplements.
Infants under 1 year of age
From birth to 12 months of age, infants need a supplement that provides 5 micrograms of vitamin D per day if they are
exclusively breastfed
Infant formula intake of less than 300 ml or 10 fluid ounces (fl oz) per day
Infants fed more than 300 ml or 10 fluid ounces (fl oz) of infant formula per day do not need to be supplemented with Vitamin D. This is because Vitamin D is added to infant formula during processing.
Children 1 – 4 years old
From 1 to 4 years of age, from Halloween (October 31) to St. Patrick’s Day (March 17), children should take 5 mcg of vitamin D supplementation per day.
Children 5-12 years old
From Halloween (October 31) through St. Patrick’s Day (March 17), children ages 5 to 12 should take a 10 mcg vitamin D supplement daily.
Those with less sun exposure or darker skin tones should take a 10 mcg supplement year-round.
Teens and Adults
From Halloween (October 31) through St. Patrick’s Day (March 17), teens and adults should take 15 micrograms of vitamin D supplements daily.
Those with less sun exposure or darker skin tones should take a 10 mcg supplement year-round.
A 10-microgram supplement should be taken daily during pregnancy.
Elderly (65 years and older)
Individuals 65 years and older should take 15 mcg of vitamin D supplements daily. This can be interpreted as:
Multivitamin supplements containing 15 micrograms (15 μg) of vitamin D
Calcium and vitamin D supplements containing 15 µg (15 μg) of vitamin D.
Pure vitamin D supplements containing 15 micrograms (15μg) of vitamin D.
If you have received a vitamin D supplement from a healthcare professional in a dose higher than 15 micrograms, you should continue to take the prescribed dose. If you are unsure, consult your healthcare professional.
What is Vitamin D?
During the summer months, our bodies get most of the vitamin D we need from the sunlight on our skin; however, during the winter months, there is not enough sunlight to make vitamin D, so we must get it elsewhere.
Can you get vitamin D from food?
Vitamin D can be found in small amounts in certain foods, including oily fish such as mackerel, salmon and trout, and eggs. Some fortified foods have added vitamin D, such as fatty spreads, dairy products and some breakfast cereals.
What does vitamin D do?
Vitamin D helps to keep our bones and muscles healthy. There is also evidence that it supports our immune system.
Over time, vitamin D deficiency increases the risk of developing osteoporosis, which causes our bones to become weaker and brittle and increases the risk of fractures and breaks.
Vitamin D deficiency has also been linked to a variety of health conditions such as cardiovascular disease, diabetes, certain inflammatory diseases, certain cancers and higher mortality rates.
