What is Vitamin D?Will Vitamin D Tablets give me a tan?

What is it?

Vitamin D is a vitamin that our body makes when it is exposed to sunlight. It is needed for good health and to maintain strong bones. It does this by helping the body absorb calcium from food and supplements. Vitamin D is also an important factor in making sure your muscles, heart, lungs and brain work well and that your body can fight infection. People with too little Vitamin D may develop soft and brittle bones, a condition known as rickets in children and osteomalacia in adults. This is also known as Vitamin D deficiency.

How do we get it? 

We get it from sunlight but we are unlikely to reach optimal levels of Vitamin D in Ireland because there isn't enough sunlight. We can also take vitamin D through nutrition but again you will not reach optimal levels so supplementation is a necessity.

How much do we need?

The amount of Vitamin D needed depends on your age.  Below is the average recommended daily amount from the Food and Nutrition Board and it is listed in International Units(IU):

What foods provide Vitamin D?

Very few foods naturally have Vitamin D. Below are some foods that have Vitamin D:

-Fatty fish such as salmon, tuna and mackerel are among the best sources.

-Beef, liver, milk and eggs yolks provide small amounts.

Will it help performance?

Vitamin D helps bone and joint health by preventing issues such as osteoporosis and bone fractures. The stronger your bones and joints are, then the less likely you are to get injured.

Vitamin D Supplements

Supplements are necessary to reach optimal levels of Vitamin D. The average daily intake ranges from 400-800IU or 10-20 micrograms. Vitamin D is available in most food shops. Below is Sona D which provides 400IU of Vitamin D per table. You can buy this online on their website at www.sona.ie.

In Summary

Vitamin D is necessary for overall good health. Vitamin D tablets will not give you a tan, but if you sunbathe your body will produce Vitamin D and you will most likely get a tan from being in the sun!

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