Vitamin D regulates the amount of calcium and phosphate in the body, which are needed to keep bones, teeth and muscles healthy. Our bodies make vitamin D when our skin is exposed to summer sunlight (from late March/early April to the end of September) however, It's not known exactly how much time is needed in the sun to make enough vitamin D to meet the body's needs. 10 micrograms of vitamin D each day is required and should consider taking a supplement containing this amount between September and March.
You can find vitamin D in foods such as:
- oily fish (such as salmon, mackerel, herring and sardines)
- eggs
- red meat
Remember, do not take more than 100 micrograms (4,000 IU) of vitamin D a day as it could be harmful.