02/10/2025
🍂Happy October!🍂
Now is the perfect time to check in on your vitamin D intake! 👀
Shorter days = less sun = less vitamin D produced by your skin
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Why is it important?
▫️Bones & teeth - Keeps them strong
▫️Immunity - helps fight infections
▫️Mood - reduces SAD (seasonal affective disorder)
▫️Muscles - supports strength & contraction
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🤓 Let’s run the numbers…
How much do we need daily?
600-800 IU- Minimum
1,000-2,000 IU- Optimal
3,000-4,000 IU- May be needed for darker skin, obesity or low sun exposure
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Best sources?
☀️Sunlight☀️
10-60 minutes of midday sun 1,000-20,000 IU
🍴Food🍴
Salmon/sardines: 300-600 IU
Cod liver oil: 1,000 IU
Mushrooms (UV exposed): 200-400 IU
(Per serving)
💊Supplements💊
Makes up what you need after sun exposure & diet - very important in the UK winter!
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⚠️Watch out⚠️
Toxicity risk - only from supplements/food, not the sun
Why? Your skin has a natural “off switch” once you’ve made enough, supplements bypass this
Above 5,000 IU/day supplementing = check with your doctor
