Why dietary vitamin D matters in the UK
For most people in the UK, sunlight exposure between April and September provides the body's primary source of vitamin D. However, from October to March, the sun's angle is too low for the body to produce sufficient vitamin D, making dietary intake and supplementation critical. Vitamin D is essential for regulating the amount of calcium and phosphate in the body, nutrients crucial for keeping bones, teeth, and muscles healthy. A deficiency can lead to bone pain and muscle weakness.
Best food sources of vitamin D
Dietary vitamin D can be obtained from a mix of naturally rich foods and those that have been fortified. While few foods naturally contain significant amounts, those that do are vital for maintaining good levels.
Oily Fish Oily fish are among the best natural food sources of vitamin D. Examples include:
- Salmon: A 140g portion of tinned salmon can provide a significant boost.
- Sardines: Grilled sardines are a great choice.
- Mackerel: This can be found fresh or tinned.
- Herring/Kippers: These are also excellent sources.
- Cod liver oil: A rich source, though intake should be managed as it also contains high levels of vitamin A.
Fortified Foods In the UK, many manufacturers voluntarily add vitamin D to their products to help boost public health, although this is not a legal requirement for all foods.
- Fortified fat spreads and margarines: Many brands add vitamin D to their products.
- Breakfast cereals: Always check the label, as many popular cereals are fortified with vitamin D.
- Plant-based milk alternatives: Soya, oat, and almond drinks are often fortified, but not always, so reading the label is essential.
Other Dietary Sources Beyond fish and fortified products, other animal-based foods contain smaller amounts of vitamin D.
- Eggs: The vitamin D is concentrated in the yolk. Free-range eggs may contain higher levels.
- Red meat: Meats like beef, lamb, and pork contain small quantities.
- Liver: Contains some vitamin D but is also high in vitamin A, so consumption should be limited, especially for pregnant women.
- Mushrooms: Some mushrooms, particularly those that have been exposed to ultraviolet (UV) light, can contain high levels of vitamin D2. Look for those specifically labelled 'high in vitamin D' in supermarkets.
Comparison of vitamin D food sources
| Food Source | Type | Vitamin D Content (per 100g, approx.) | Best For | Considerations |
|---|---|---|---|---|
| Grilled Herring | Oily Fish | ~16.1 micrograms | High natural content | Rich flavour, high omega-3 |
| Steamed Salmon | Oily Fish | ~9.3 micrograms | Natural source, widely available | Can be expensive |
| UV-treated Mushrooms | Fortified Vegetable | Variable (can be very high) | Vegan/vegetarian option | Check for 'UV-treated' label |
| Egg Yolk | Animal Product | ~1.7 micrograms (per egg) | Easily incorporated into meals | Low quantity, requires multiple eggs |
| Fortified Breakfast Cereal | Fortified Product | Variable (check label) | Daily staple, easy to find | Can be high in sugar |
| Beef Liver | Animal Product | <1 microgram | Specific nutrient profile | High in vitamin A, limit intake |
Supplementation and the UK context
The Scientific Advisory Committee on Nutrition recommends that all UK adults and children over four consider taking a daily supplement of 10 micrograms of vitamin D during autumn and winter. This advice is especially important for at-risk groups, including pregnant and breastfeeding women, older people, and those with darker skin or limited sun exposure. Supplements should be considered a reliable source to complement dietary intake when sunlight exposure is minimal.
Making informed choices for your diet
Choosing high vitamin D foods can be a simple way to improve your intake, but it is important to remember that diet alone may not provide enough vitamin D, particularly in the UK's climate. Combining dietary sources with safe sun exposure during the summer and a supplement during the autumn and winter is the most effective strategy for most people. Always check food labels for fortification and consider your personal needs. For those with special dietary needs, such as vegans, fortified products and specialised supplements are crucial.
Conclusion
For residents of the UK, relying solely on sunlight for vitamin D is not feasible for much of the year. By understanding what foods are high in vitamin D UK and incorporating them into your diet, you can significantly support your body's needs. The richest sources include oily fish like salmon and mackerel, while fortified products such as spreads and cereals offer a convenient option. By combining these foods with an autumn and winter supplement, as recommended by the NHS, you can effectively maintain healthy vitamin D levels year-round for stronger bones and better overall health.
