The Department of Health (DoH), (2008), recommend adults aged between 18-65 to ingest approx 10 micrograms of Vitamin D per day, especially if you are confined to being indoors. The vast majority of our vitamin D intake comes from solar UV light and the action on our skin.
The average dietary intake of vitamin D by adults in the UK is approx 3 micrograms per day, with the main dietary sources being fatty fish such as Herring, Mackeral, Pilchards and Sardines for example. Eggs are also a great source, and so too is food fortification i.e. the addition of vitamin D to margarines and some cereals.
A vitamin D supplement is important for those who don’t get out all that often, and when there is a lot of cloud cover such as in the winter months. A good vitamin D supplement will deliver around 15 micrograms of vitamin D per serving.
Department of Health, (2008). Dietary Reference Values for Food Energy and Nutrients for the United Kingdom. London: TSO.