As the nights draw in and the days get shorter, it's important that we are getting enough of the nutrients our bodies need to stay healthy.
From October to March, we often need to rely on foods containing vitamin D to help us along, however, it's often difficult to get enough from diet alone. However, people at high risk of not getting enough vitamin D, all children aged one to four, and all babies - unless they're having more than 500ml of infant formula a day - should take a daily supplement throughout the year.
According to the NHS, Children from the age of one year and adults need 10 micrograms of vitamin D a day. This includes pregnant and breastfeeding women, and people at risk of vitamin D deficiency.A microgram is 1,000 times smaller than a milligram . Sometimes the amount of vitamin D is expressed as International Units . 1 microgram of vitamin D is equal to 40 IU. So 10 micrograms of vitamin D is equal to 400 IU.
If you have dark skin – for example you have an African, African-Caribbean or south Asian background – you may also not make enough vitamin D from sunlight.
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