We spoke to Clinical Dietitian and Nutritionist Kristy Agapiou on the benefits of Vitamin D and how to get some at this time!

Right now, vitamin D is more important than ever! The two well known facts concerning Vitamin D are that:

  1. It’s the only nutrient produced within the skin when sun exposure occurs.
  2. Vitamin D and calcium work together to help build and maintain healthy bones.

With a little help from the sun our skin can produce Vitamin D.

You create vitamin D under your skin when you are outside in sunlight.

A well-balanced diet is unlikely to give you vitamin D, however some foods have small amounts or are fortified with it.


Foods with Vitamin D:

Oily fish such as salmon, sardines, eel, herring, trout and mushrooms, contain reasonable amounts of vitamin D

Egg yolk, meat, milk contain small amounts of vitamin D, but this varies during seasons.

Margarine, certain cereals, soy milk, orange juice, tofu and yogurt have added (fortified) Vitamin D.

It is advised by the BDA – British Dietician Association that every adult should take 10mcg a day during autumn and winter months.

Vitamin D works with calcium and phosphorus for healthy bones, muscles and teeth. It also has hormone like effects with receptors in different parts of the body and it’s therefore very important.


If you wish to take a supplement you can, but there is no magic pill that will help, apart from eating well. Most importantly, don’t forget to eat ‘the rainbow’. A variety of healthy, colourful foods is key! Foods that include lots of antioxidants such as green tea, beans, berries and vegetables are essential to one’s diet, as they protect against free radicals that are caused by sun exposure.

Expose yourself to sunlight for at least 15 minutes a day if you can. Step outside into your garden, balcony, or even go for a walk in nature.


Disclaimer: If you are going to be exposed to the sun’s rays for however long apply a generous amount of sunscreen and it would be a great idea to consult your doctor if you think you may be vitamin D deficient.


How will you be getting your vitamin D today?


Kristy Agapiou