Most people can get everything they need from a healthy balanced diet. We don't generally need to take supplements, except from vitamin D. This is important for muscle and bone health. Your body makes vitamin D, in your skin, when your skin is exposed to sunshine. We can't make vitamin D ourselves in winter and even in summer, Scotland is not always as sunny as we need.
We don't get enough of the right type of sunshine through winter. Therefore, your body can't meet your vitamin D needs. That's why we encourage everyone in Scotland to take a 10μg (10 micrograms) vitamin D supplement.
Because vitamin D is only found in small amounts in some foods, it can be difficult to get enough from your diet.Â
- Look for 10 microgram tablets and take one each day. The label may say 10mcg, 10 µg or 400 International Units or 400 IU
- Adults and children can all take the same dose of vitamin D and it is usually found in multivitamin supplements for children too
- Children who drink more than 500ml of infant or follow-on formula per day may not need to take a vitamin D supplement - check with your health visitor or GP
There are some groups of people who are more vulnerable to vitamin D deficiency than others that should take a supplement all year round. For more information, you can visit the main Food Standards Scotland site: Vitamin D | Food Standards Scotland
The Scottish Government provide free vitamin D to all infants and children under 3 years old:Â Advice and support for parents to follow the recommendation for infants from birth to 6 months.
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